Wednesday 070115

SWoD: Novice: EMOM for 10 min., 3 Bench Press @ 85% # from 6/26 Advanced: Rack Pulls 5, 5, 3, 3, 3, ascending #, add 5# to starting # on 6/17 and increase from there. -then- Workout of the Day: Every 4 minutes for 20 minutes…. 15 Thrusters 95/65 15 […]

Tuesday 063015

SWoD: Accessory Work – Both Levels 4xMR KB Crusher Curl* – AHAP 4xMR DB Step-Ups – AHAP *alternate sets -then- Workout of the Day: 12 minute AMRAP of… 10 Ring Rows 5 Push-Ups -then- After Bash: 3×4 5-10-5 Sprints SkinnyFit: 3x 7 min AMRAP with 1min. Rest between AMRAPs 7 […]

Monday 062915

SWoD: Novice: 1RM Back Squat Advanced: 1RM Back Squat -then- Workout of the Day: 20 min. to complete for quality…. 3, 3, 3, 3 Split Jerks @ 85% 1RM, ascending weight each set 3, 3, 3, 3 Power Cleans @ 85% 1RM, ascending weight -then- After Bash: Tabata – Perfect […]

Saturday 062715

Yoga at 10:15. Be there to refresh and renew.  SWoD: Rest Day! Workout of the Day: For Time, in Teams of 4 152 Wall Ball 20/14 100 Power Cleans, 155/105 52 Muscle-ups (Ring or Bar, or MU Progression) *split reps evenly, two work/two rest OLY: Mobility: 1) Before OWoD – […]

Friday 062615

SWoD: Novice: 10 min. to warm-up/complete: 3 sets of 5 Bench Presses w/ 2min. rest between sets, add 2.5 to 5/29 Advanced: 5RM Bench Press -then- Workout of the Day: 6 Rounds for time of… 200m Run 6 Snatch 75/55 -then- After Bash: 6x50m Sprint Rows SkinnyFit: 10 Rounds for […]

Thursday 062515

SWoD: Skill – Both Levels Gymnastics Work 10min. to complete, 4 rounds of: Hold top of pull-up for 45 seconds Rest 15 sec MR OH Walking Lunges 45/25 Rest 15 Sec. -then- Workout of the Day: 10 min. AMRAP of… 5 Ring Dips 15 Sit-Ups 25 DU’s -then- After Bash: […]

Wednesday 062415

SWoD: Novice: Every 2 min. for 10 min, 5 Back Squats, add 2.5# to 6/8 Advanced: Snatch Pull 6×2 @ 105% 1RM -then- Workout of the Day: Filthy 50 50 Box Jumps 24/18 50 Jumping Pull-Ups 50 KB Swings 1.5/1 50 Walking Lunges 50 Knees to Elbow 50 Push Press […]