Wednesday 100114

Workout of the day SWoD: Novice: 10 minutes to Establish 5RM Deadlift Advanced: Every 2 minutes for 10 minutes of… 1 – Power Snatch @ 90% 1RM -then- WoD: 25 DU Buy-In -then- 21-15-9 Cleans 115/75 Burpees -then- 25 DU Cashout *Also 25 DU’s between round -then- After Bash: Coach […]

Monday 092914

Workout of the day SWoD: Novice: 10 minutes to Establish 3RM Back Squat Advanced: Every 2 minutes for 10 minutes of… 3 – Power Cleans + 3 – Front Squats @ 75% of (1RM Power Clean) -then- WoD: EMOM for 10 min… 3 – Hang Power Snatch 115/75 6 – […]

Saturday 092714

YOGA TODAY AT 10:15!!! Workout of the day SWoD: Rest Day! -then- WoD: 3:00 AMRAP (1:00 of each movement)
 Back Squat
 95/65 Push Press
 95/65 Hang Clean 95/65 -3:00 Rest- 400 m Run
 40 Push Ups
 30 – T2B
 20 – Ring Dips
 400 m Run *Each partner performs movements […]

Friday 092614

Workout of the day SWoD: EMOM for 10 minutes of… 3 – Bench Presses @ 65% -then- WoD: AMRAP in 15 minutes of… 10 – Thrustes 95/65 50 – Double Unders -then- After Bash: 3×200 m Run (rest 30 sec between) -then- 10 minutes coach guided shoulder mobility SkinnyFit Strength/Skill […]