Saturday 043016

GOOD LUCK TO ALL OUR RUNNERS ! No Yoga this week! No Sunday Funday this week! SWoD: REST DAY!!! Workout of the Day: With a partner for time, 3 rounds of… 60 Pull Ups 100 DU’s 42 Thrusters 95/65 OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo […]

Friday 042916

SWoD: Novice: 1RM Power Clean Advanced: 1RM Clean Workout of the Day: “Wilmot” 6 rounds for time of… 50 Air Squats 25 Ring Dips -12 min. cap+ After Bash: Tabata Weighted Sit-Ups SkinnyFit: Partner WoD 100 Thrusters (alt Every 5) Down and Back Walking Lunges (Together) 100 Ground to Over […]

Thursday 042816

SWoD: Accessory Work – Both Levels 3 Rounds of Perfect Burgener Warm-Up 45/35 -then- 4xME L-Sit Ring Holds Workout of the Day: EMOM for 10 min… 3 Power Cleans @ 80% 1RM 3 Box Jumps 30/24 -then, for time- 50 Evil Wheels*** After Bash: 50 Perfect Burpees SkinnyFit: 3 Rounds […]

Wednesday 042716

CHALLENGE WOD FOR SKINNYFIT  ONLY!!!!!!! SWoD: Novice: Every 2 min. for 10 min., 3 Front Squats @ 75% 3RM from 4/15 Advanced: 5, 5, 5 Front Squats, ascending #, start @ 65-70% 1RM Workout of the Day: 4 rounds for time of… 400m Run 10 Clapping Push-Ups 3 MU’s (Ring, […]

Tuesday 042616

CHALLENGE WOD FOR CF ONLY!!!!!!! SWoD: Novice: 4×5 Bench Press @ 70% 1RM Advanced: 3RM Close Grip Bench Press Workout of the Day: 10 min. AMRAP of… 5 Wallballs 20/14 10 Back Squats 135/95 15 Russian KB Swings 1.5/1 -1 min. rest- then- 5 min. AMRAP of… 100m Sprint 25 […]

Monday 042516

SWoD: Both: 5×2 Muscle Clean* -then- 5×1 2-Position Clean (floor + mid-hang/just above the knee)* – # should be light to moderate to reinforce good technique. Workout of the Day: 10 Rounds for time of… 5 Handstand Push-Ups (or HSPU Progression) 10 Hollow Rocks After Bash: 4 –Way Dynamic Planks** […]

Sunday 042416

Join Coach Juli for Sunday Funday 10:45-NOON! Strength 12 min EMOM Even-3 pause back squats (3 second pause at bottom no bouncing out of the bottom either!!!!) Odd- 30 second plank hold Conditioning 100 wall balls 20/14 25 cal row 25 box jumps 20 cal row 20 box jumps 10 […]