Monday 090114

8AM Class only Today! Workout of the day SWoD: Rest Day! -then- WoD: Partner WoD for time of… 1600 m Sand Bag Run 50/35 150 – Wall Balls 20/14 150 – Burpees *Complete in any order, split reps evenly. Both partners run w/1 partner carry sandbag at a time. Run […]

Saturday 083014

Workout of the day SWoD: Rest Day! -then- WoD: For time, with a partner complete the following… 10 – DB Shoulder Push Presses 20 – Weighted Step Ups – 24/18 30 – Goblet Squats 400 m Farmer Carry 50 – Burpees 60 – DB Push Ups 70 – Alternating DB […]

Friday 082914

Workout of the day SWoD: 10 minutes to Establish 1RM Dumb Bell Floor Press -then- WoD: EMOM Complete the progression of Cleans – AHAP… 1 Clean – minute 1 2 Cleans – minute 2 3 Cleans – minute 3 Continue until you cannot complete the required reps within the minute. […]

Thursday 082814

Workout of the day SWoD: EMOM for 8 minutes of… 3 – Overhead Squats @ 60% -then- WoD: AMRAP in 12 minutes of… 10 – Toes to Bar 25 – Double Unders -then- After Bash: 800 m Recovery Run SkinnyFit Wod: 10-20-30-40-30-20-10 Medicine Ball to Shoulder – AHAP No Push […]

Wednesday 082714

Workout of the day SWoD: 10 minutes to Establish 1RM Sumo Deadlift -then- WoD: 4 Rounds for time of… 6 – Hanging Hip Touches 400 m Run 12 – Wall Balls 20/14 -then- After Bash: 3×8 Planch Throughs – AHAP SkinnyFit Partner Wod: 8 Rounds for time of… 400 m […]

Tuesday 082614

Workout of the day SWoD: EMOM for 8 minutes of… 3 – Front Squat @ 60% -then- WoD: 21-15-9 Deadlift 185/135 Goblet Squats 1.5/1 pood Russian KB Swings 1.5/1 pood -then- After Bash: EMOM for 6 minutes of… ME Handstand Holds (hold as long as possible, rest the remainder of […]

Monday 082514

Workout of the day SWoD: EMOM for 12 minutes of… 3 – Close Grip Bench Press @ 60% (of 1RM Close Bench Press) -then- WoD: AMRAP in 15 Minutes of… 6 – Power Snatch 95/65 5 – Push Press 95/65 200 m Run -then- 3 x 50m Sprint Row – […]