Saturday 022815

YOGA TODAY AT 10:15AM!!! Workout of the day SWoD: Rest Day! -then- WoD: Workout 15.1 AMRAP in 9 minutes of… 15 – Toes to Bars 10 – Deadlifts 115/75 5 – Snatches 115/75 -then- Workout 15.1a (6 minutes time cap) 1RM Clean & Jerk SkinnyFit AMRAP in 15 minutes… 20 […]

Friday 022715

Workout of the day SWoD: Novice: EMOM for 1 min. 3 Power Cleans (add 2.5 to 2/20) Advanced: Hang Power Clean, 3,3,3,3,3 (use ascending weight each set) -then- WoD: AMRAP in 8 minutes of… 3 – Burpees 5 – Hang Power Snatch 65/45 7 – Push Presses 65/45 -then- After […]

Thursday 022615

Workout of the day SWoD: Skill – Both Levels Mobility 4 min. of Shoulder Mobility Gymnastics Work Tabata Handstand Holds (on or off the wall – athlete choice) -then- — Barbara 5 Rounds for time of… 20 – Pull Ups 30 – Push Ups 40 – Sit Ups 50 – […]

Wednesday 022515

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 3 – Back Squats (add 5# to 2/9) Advanced: Back Squat 2,2,2,2,2 @ 90% 1Rm -then- WoD: 10-5-10-5 Ring Dips Man Makers 50/35 Double Unders -then- After Bash: 10 minutes of Coach Guided Stretching/Mobility SkinnyFit 5 Rounds: […]

Tuesday 022415

Workout of the day SWoD: Accessory Work – Both Levels 10 minutes to complete… 3×10 Straight Legged Deadlifts* @ 50% 1RM DL -then- WoD: 5 Rounds for time of… 10 – Lunges 10 – Down/Backs (1=1) 10 – V-Ups -then- After Bash: Tabata Single Jumps SkinnyFit 10 Rounds for time […]

Monday 022315

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 3 – Strict Press (add 5# to 2/4) Advanced: 3RM Bench Press, 1xMR @ 80% 3RM -then- WoD: AMRAP in 10 minutes of… 6 – Power Cleans 135/95 4 – Jerks 135/95 -then- After Bash: 3×10 Slam […]