Saturday 013115

YOGA TODAY AT 10:15AM!!! Workout of the day SWoD: Rest Day! -then- WoD: With a Partner for time of… 50 – GHD Sit Ups (75 ab mat sit-ups) 30 – DU’s 50 – GHD Hip Extensions (75 Supermans) 30 – DU’s 50 – Goblet Squats 1.5/1 30 – DU’s 50 […]

Friday 013015

Workout of the day SWoD: Novice & Advanced: 10 minutes to Establish a 1RM Snatch -then- WoD: AMRAP in 18 minutes of… 5 – Deadlifts 225/155 10 – Russian KB Swings 1.5/1 pood 10 – D/B Runs (D=1,B=1) 5 – SDHP w/KB -then- After Bash: 200 DU’s or 10 minutes […]

Thursday 012915

Workout of the day SWoD: Skill – Both Levels Mobility Banded Shoulders Gymnastics Work Tabata Hollow Body Hold -then- Tabata Superman Holds -then- WoD: 5 Rounds for time of… 5 – Chin Ups 5 – Clean & Jerk 115/75 -then- After Bash: 10 minutes of Muscle Up progression practice or […]

Wednesday 012815

Workout of the day SWoD: Novice & Advanced: 10 minutes to Establish a 1RM Jerk -then- WoD: AMRAP in 12 minutes of… 8 – Burpees 10 – Jack Knife Sit-Ups 12 – Weighted Step Ups 24/18, 55/35 (DB’s) -then- After Bash: 1000 m Recovery Row SkinnyFit AMRAP in 25 Minutes […]

Tuesday 012715

Workout of the day SWoD: Accessory Work – Both Levels 3×10 Snatch Pulls @ 105% of Snatch -then- WoD: 3 Rounds for time of… 5 – Back Squats 135/95 25 – DU’s 5 – Front Squats 135/95 25 – DU’s -then- After Bash: 3×10 Seated/Weighted Good Mornings** – AHAP while […]

Monday 012615

Workout of the day SWoD: Novice & Advanced: 10 minutes to Establish a 1RM Clean -then- WoD: “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups *In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005* -then- After Bash: […]