Saturday 080115

Joshua Hager SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. SWoD: Rest Day! Workout of the Day: Josh* 2 Rounds w/ a partner for time… 21 Overhead Squats 95/65 42 Pull-ups 15 Overhead squat 95/65 30 Pull-ups 9 Overhead Squats 95/65 18 […]

Friday 073115

SWoD: Novice: Every 2 min. for 10 min., 3 Back Squats @ 105% weight from 6/24 Advanced: Press 1, 1, 1, 1, 1 – ascending weight, start at 70% 1RM from 7/13 Workout of the Day: 10 min. AMRAP of… 10 Sit-Ups 5 Push-Ups 25 DU’s After Party: 3×10 Seated […]

Thursday 073015

SWoD: Skill – Both Levels Gymnastics Work 4×6 Barbell Lunges – moderate weight 4×6 Strict Chin-Ups *alternate between Workout of the Day: 2 Rounds for time of… 15 Russian KB Swings 1.5/2 100m Run 10 Russian KB Swings 200m Run 5 Russian KB Swings 300m Run After Party: 1,000m Recovery […]

Wednesday 072915

SWoD: Novice: 3RM Push Press Advanced: Front Squat 2, 2, 2, 2, 2 – ascending weight, start at 70% 1RM Workout of the Day: Fight Gone Worse 3 Rounds/1 min. rest btwn. of… DB Thrusters 50/35 Power Snatch 95/65 Box Jumps 24/18 Push Press 95/65 Row for Calories After Party: […]

Tuesday 072815

SWoD: Accessory Work – Both Levels 3×6 OH Squats (add 2.5# to 6/23) -then- 3×6 Snatch Drops (add 2.5# to 6/23) Workout of the Day: For time… 800m Run 30 Toes to Bar 30 Burpees 800m Run After Party: Tabata DU’s or DU practice SkinnyFit: 30min time cap For time: […]

Monday 072715

SWoD: Novice: Every 2 min. for 10 min., 3 Power Snatch @ 85% of 3RM.  Advanced: Rack Pull 5, 5, 3, 3, 3, ascending weight, add 2.5# to 7/16 start weight Workout of the Day: 20 min. for Quality… 5×5 Bench Press – start at 65% 5RM, increase weight each […]

Saturday 072515

NO YOGA today!  Rosie and Ben will be back next weekend. SWoD: Rest Day! Workout of the Day: 25 min. partner AMRAP of… 10 Scoop Throws (5ea)*** 200m Run 14 Burpess 200m Run 10 Presses 85/55 200m Run *split reps evenly OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques […]