Monday 060115

START YOU WEEK OFF RIGHT! SCHEDULE US IN YOUR DAY! SWoD: Novice: EMOM for 10 min, 3 Deadlifts @ 90% 5RM Advanced: 3 RM Back Squat, 1xMR @ 90% -then- Workout of the Day: 20 min. to complete 5 rounds for QUALITY of… 10 GHD Sit-Ups or 20 Sit-Ups 5 […]

Saturday 053015

SWoD: Rest Day! Workout of the Day: For time with a partner… 400 Singles 80 Wall Balls 70 Russian Kettle Bell Swings 1.5/1 60 Box Jumps 24/18 50 Burpees 40 Push-Ups *Break up reps any way but split reps evenly; go in any order you like. OLY: Mobility: 1) Before […]

Friday 052915

SWoD: Novice: Every 2 min. for 10 min…for 3 sets, 5 Bench Presses (add 2/5 to 5/11) Advanced: Front Squat 4, 4, 4, 4 start at 85% 5RM and increase weight each set -then- Workout of the Day: Complete 6 rounds of this complex for time… 5 Hang Power Cleans […]

Thursday 052815

SWoD: Skill – Both Levels Gymnastics Work Tabata Planks – then – Heavy 400m Farmer Carry – 3 burpees each time you stop and/or set down weight -then- Workout of the Day: AMRAP in 8 min of… 2 HSPU 100m Sprint 4 Box Jumps 30/24 -then- After Bash: 1,000m Recovery […]

Wednesday 052715

SWoD: Novice: EMOM for 10 min… 3 Front Squats 85% of 3RM from 5/18 Advanced: BB Floor Press 3, 3, 3, 3, 3 start at 75% 3RM Bench Press and increase weight each set -then Workout of the Day: 100 DU Buy-In -then- 5min. AMRAP of… 5 Power Cleans 75/55 […]

Tuesday 052615

SWoD: Accessory Work – Both Levels 6×1 No Feet Snatch + Snatch Drop** (add 2.5# to 4/21) -then- Workout of the Day: 4 rounds for time of… 6 KB Power Snatch 1.5/1 – Right Arm 50m KB OH Carry 1.5/1 – Right 12 Burpees 6 KB Power Snatch 1.5/1 – […]