Wednesday 060116

SWoD: Novice: Every 2 min. for 10min., 3 Front Squats, + 2.5# to 5/18 Advanced: 3RM Front Squat, 1xMR @ 90% 3RM Workout of the Day: 8 min. AMRAP of… 25 Singles 5 Burpess 5 DB Hang Cleans 65/40 After Bash: 3×10 Planch Throughs SkinnyFit: 3 Rounds for time 10-Ring […]

Tuesday 053116

SWoD: 15 min. to complete… Novice: 5 RM (for day) Deadlift + 3xMR Chin-Ups Advanced: EMOM for 8min. 3 Deadlifts @ 80% 1RM Workout of the Day: 10 rounds for time… 2 Presses 115/85 4 Lateral Box Jumps 24/18 6 RKB Swings 2/1.5 After Bash: Handstand Hold practice or Kipping […]

Saturday 052816

YOGA WITH ROSIE AT 10:15! No Oly this week! SWoD: REST DAY!!! Workout of the Day: With a partner for time… 50 Burpee Buy-In -then- 30 Man Makers 50/25 30 Evil Wheels 800m Run (together) 20 Man Makers 20 Evil Wheels 800m Run (together) 10 Man Makers 10 Evil Wheels […]

Friday 052716

SWoD: Novice: 3RM Power Snatch Advanced: 3RM Snatch Workout of the Day: “Delicious Sandwich” For time… 1 Double KB Clean, 1 Double KB Press, 1 Double KB Front Squat 1 Double KB Clean, 2 Double KB Press, 1 Double KB Front Squat 1 Double KB Clean, 3 Double KB Press, […]

Thursday 052616

SWoD: Both: 5 RM Press (max for day) Workout of the Day: For time and rounds/reps… 1,000m Row (buy-in or cash-out) -then- 8 min. AMRAP of… 5 Toes to Bar 5 Squats 5 Push-Ups -then- 1 mile run (buy-in or cash out) After Bash: Tabata DU or DU Practice SkinnyFit: […]

Wednesday 052516

SWoD: Novice: 5×3 Power Clean, +2.5# to 5/2 3xMR Strict Pull-Ups Advanced: 5×3 Hang Power Clans @ ~80-85% 1RM from 4/11 3xMR Strict Pull-Ups Workout of the Day: 3 rounds for time of… 10 BB Floor Press 95/65 10 Floor Wipers* 10 Push Press 95/65 200m Run After Bash: 5×4 […]

Tuesday 052416

SWoD: Both: 5 min. Burgener Warm-Up 33/15 -then- 5×2 Snatch Pull @ 110% 1RM 5×20 sec. Handstand Holds Workout of the Day: 18 min. AMRAP of… 10 Deadlifts 185/135 5 Hallow Rocks 4 SDHP 1.5/1 5 HSPU 10 Russian KB Swings 1.5/1 After Bash: Tabata Sit-Ups SkinnyFit: “Tag Team Cindy” […]