Friday 040116

SWoD: Novice: 1RM Power Snatch Advanced: 1RM Snatch Workout of the Day: 6 rounds for time of… 5 Back Squat 135/95 10 Russian KB Swings 2/1.5 After Bash: 4 –Way Dynamic Planks*** 2×10 each side; for building hip/glut strength SkinnyFit: Buy In 50 WB 4 Rounds…. 50-Singles 20-D/B Lateral Arm […]

Thursday 033116

SWoD: Accessory Work – Both Levels – 8 rounds each of… Tabata Hollow Body Bar Hangs** Tabata Hollow Body Handstand Holds Workout of the Day: 21 min AMRAP of… 9 Muscle-Ups (ring, bar, or seated banded/progression) 15 Burpees 21 Sit-Ups 200m Run After Bash: 1,000m Recovery Row SkinnyFit: Partner Tag.. […]

Wednesday 033016

SWoD: Both: 6×2 Snatch Pull @ 110% 1RM -then- 4×3 Muscle Snatch – light weight to reinforce mechanics* Workout of the Day: 5 rounds for time… 12 BB Walking Lunges* 12 Ring Dips 100m Sprints *use 35-40% 1RM squat for lunges After Bash: 10 min. of Hip/Shoulder Mobility SkinnyFit: 20 […]

Tuesday 032916

SWoD: Novice: EMOM for 10 min., 3 Box Back Squats @ 75% 1RM Advanced: 5×3 Pause Back Squats @ 80% 3RM from 3/9 Workout of the Day: “Foxy” 17 burpees –then- 3 rounds of… 12 Hand Release Push-Ups 9 Push Press 95/65, 6 Box Jumps 24/20 -Then 2 minute rest- […]

IMonday 032816

SWoD: Both: 4×5 Snatch Push Press (Behind Neck) @ 70-75% 3RM from 3/7 4xME Strict Pull Ups Workout of the Day: 5 rounds of… 7 Deadlifts 315/250 21 DUs After Bash: 1 Mile Run SkinnyFit: 10-9-8-7-6-5-4-3-2-1 Med Ball Twists Med Ball Squats WB **Run 200 between rounds Endurance: Bike- 8 […]

Saturday 032616

Workout of the Day: OPEN WoD 16.5 21, 18, 15, 12, 9, 6, 3 Thrusters Bar Facing Burpees OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary. 2) After OWoD/MWoD – Smashing, foam rolling as necessary. OWoD: Snatch – (65% x 1, 70% x 1, […]

Friday 032516

SWoD: Both: 5×2 Pause Overhead Squat @ 85% 1RM Snatch Workout of the Day: 10 min. AMRAP of… 4 Knee to Elbow + 3 Toes to Bar + 2 Pull-Ups + 1 Chest to Bar 1 Tripod + 1 Tripod to Extension + 1 HSPU (or 10 sec. HS wall […]