Tuesday 090115

SWoD: Accessory Work – Both Levels – 8 rounds each of… Tabata Hollow Body Bar Hangs*** Tabata Hollow Body Handstand Holds Workout of the Day: For time… 400m Run -then- 7 min. AMRAP of… 5 Ring Rows 5 Russian KB Swings 1.5/1 score = total time + rounds/reps After Bash: […]

Monday 083115

SWoD: Novice: 3 RM 5 sec. Pause Back Squats Advanced: 5/5 sec. Pause OHS*, work up to a challenging 1RM (5 sec. pause in the hole, 5 sec pause at the top) Workout of the Day: For QUALITY, reverse Burpee Ladder 20-1…. (starting at one end of the gym) 20 […]

Saturday 082915

SWoD: REST DAY! Workout of the Day: With a Partner…. 6 Rounds (3 ea.) for reps of… Partner 1: MR Squats Partner 2: Plank Hold After each minute switch –then rest 2 min.– 6 rounds (3 ea.) for reps of… Partner 1: MR SDHP 1.5/1 Partner 2: Single Jumps After […]

Friday 082815

SWoD: Novice: EMOM for 10 min., 3 Power Cleans, at 8/7 weight Advanced: 3RM Clean Workout of the Day: 4 rounds for QUALITY of… 6 Jerks 135/95 5 Floor Press 135/95 4 Stiff-Legged Deadlifts*** 115/75 (drop weight if cannot keep perfect form) After Bash: 10 min. of Coach Guided mobility […]

Thursday 082715

SWoD: Skill – Both Levels Gymnastics Work 5 min. Hip Mobility -then- Tabata L-Sits on Rings (Rx) or Boxes (modified) Workout of the Day: 400m Run -then- 2 min. MR Burpees -rest 1 min.- 3 rounds for time of… 25 Sit-Ups 15 Push-Ups 25 Air Squats -rest 1 min.- 2 […]

Wednesday 082615

SWoD: Novice: 3RM Power Snatch Advanced: Strict Press 5, 5, 5, 5, ascending weight, start at 70% 1RM Workout of the Day: 4 rounds for time of… D/B Bear Crawl 5 Muscle Snatches 75/45 30 Second Handstand Holds After Bash: 3×10 Seated Good Mornings**– AHAP w/ perfect form SkinnyFit: 10 […]

Tuesday 082515

SWoD: Accessory Work – Both Levels 5 min. Shoulder Mobility -then- 5 min. AMRAP 5 Slam Ball Push Presses – AHAP 3 Ring Dips 2 Box Jumps Workout of the Day: Death by Power Clean and Pull-Up: Complete 1 Power Clean 135/95 and 2 Pull-Ups on the first minute 2 […]