Wednesday 040115

SWoD: Novice: 5RM Deadlift Advanced: 5RM Deadlift Workout of the Day: 5 rounds for time of… 8 Wall Balls 10 Russian KB Swings 2/1.5 (75/55) 200m Run After Bash: 1000m Recovery Row SkinnyFit: AMRAP in 25 minutes of… 10 Burpee jump on plate – AHAP 20 Overhead Plate Lunge – […]

Tuesday 033115

SWoD: Accessory Work – Both Levels 8×2 Snatch Pull @ 105% 1RM Workout of the Day: AMRAP in 8 min… 4 Power Snatch 75/55 100m Sprint After Bash: Planch Throughs – AHAP SkinnyFit: 60-30-10 SDHP 1.5/1 pood Step Up Dumbbells (alternate) AHAP 24/18 Hand Release Push Ups Endurance: Run or Ruck […]

Monday 033015

SWoD: Novice: EMOM for 10 min… 3 Power Cleans (add 2.5 to 3/23) Advanced: Power Snatch 2, 2, 2, 2, 2, 2, start @ 80% 1RM and increase each set Workout of the Day: For time… 100 Touch Jump Burpees* *Touch Jump to Pull-Up bar, bar must be tall enough […]

Saturday 032815

Yoga/Stretching with Juli at 10:15!!!! SWoD: Rest Day! Workout of the Day: Open WoD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 *Scaled variations will be posted at the gym. OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary. 2) After OWoD/MWoD – […]

Friday 032715

SWoD: Novice: EMOM for 10 min… 3 Bench Presses (add 2/5# to 2/25) Advanced: 3RM Close Grip Bench Press Workout of the Day: 30 min. to complete the following for quality reps: Power Snatch 3, 3, 3, 3, 3, 3 Power Clean & Jerk 2, 2, 2, 2, 2, 2 […]

Thursday 032615

SWoD: Skill – Both Levels Mobility 4 min. of Banded Shoulder Gymnastics Work – 8 min. to complete… 3×10 GHD Sit-Ups or 3×15 Sit-Ups 3×10 Hip Extensions or 3×15 Supermans Workout of the Day: 21-15-9 Pull-Ups Ring Dips After Bash: Tabata Alternating Single Jump Ropes & Burpees SkinnyFit: 15 Minute […]

Wednesday 032515

SWod: Novice: Every 2 min. for 10 min… 3 Strict Presses (add 2/5# to 3/11) Advanced: 1RM Back Squat Workout of the Day: “Kelly” 5 Rounds for time of… 400m Run 30 Wall Balls 20/14 30 Box Jumps 24/20 (30 min. cap) After Bash: Rest day – stretching on your […]