Friday 070116

SWoD: Both: 4×8/ea. BB Lunges 6×3 Floor Press *use 80% BW for lunges *use 80% 3RM from 6/16 for FP Workout of the Day: 3 rounds, as fast as possible, for time of… 10 Back Squats 95/65 15 Russian Swings 1.5/1 100m Sprint After Bash: 4 Rounds of… 200m Sprint […]

Thursday 063016

SWoD: Novice: 5×3 Power Cleans @ 80%1RM + 3xME Pull-Ups Advanced: 5×3 Cleans @ 80% 1Rm + 3xME Ring Pull-Ups Workout of the Day: 12 min. AMRAP of… 7 Ring Dips 5 Jerks 135/95 3 Power Cleans 135/95 After Bash: Tabata Abs – Athlete Choice SkinnyFit: EMOM stop and do […]

Wednesday 062916

SWoD: Novice: Every 2 min. for 10 min., 3 OHS @ 70% 3RM from 6/3 Advanced: 3RM OHS Workout of the Day: 21-15-9 SDHP 2/1.5 Burpee Goblet Squat 2/1.5 V-Ups Push-Ups Box Jumps 24/18 *200m Run before the 21, between rounds and after the 9. *25 min. Cap After Bash: […]

Tuesday 062816

SWoD: Novice: 3RM Power Snatch Advanced: 6×2 Power Snatch @ 85-90% 1RM Workout of the Day: 10, 8, 6, 4, 2 of… Thrusters DU’s *Use 70% 2 RM Thruster 6/23 *DU’s + a zero (10=100) After Bash: 3×10 Weighted Good Mornings 3×10 Bent Rows *moderate weight for perfect form SkinnyFit: […]

Monday 062716

SWoD: Novice: EMOM for 10 min., 2 Jerks @ 75% 1RM from 6/6 Advanced: 2, 2, 2, 2, 2 Jerks, ascending #, start @ 70% 1RM from 6/6 Workout of the Day: 8 min. AMRAP of… 2 HSPU (or HSPU Progression) 4 Burpees 6 Air Squats After Bash: 10 min. […]

Sunday 062616

Coach Steve is BACK!!!!!!!! 10:45-12:00 Sunday Funday (it’s going to be a good one) Warm up Med ball warm up Ankle band work Conditioning 6 min banded running w/partner Then Same format as 12 days of Christmas with 20 sec work then 10 sec rest. Complete 1 and 1 again. […]

Saturday 062516

SWoD: Rest! Workout of the Day: 2 rounds, with a partner for total time and reps… P1: AMRAP of BB Floor Press 75/55 P2: Row 400m *switch -then- P1: AMRP of Russian KB Swings 1.5/1 P2: Run 400m *switch -then- P1: AMRAP of Power Clean 95/75 P2: 400 Singles *switch […]

Friday 062416

SWoD: Novice: Every 2 min. for 10 min., 3 Front Squats, +2.5# to 6/1 Advanced: 2, 2, 2, 2, 2 Front Squats, ascending #, start @ 70% 1RM Workout of the Day: 2, 4, 6, 8, 10, 8, 6, 4, 2 DB Press DB Deadlifts DB Snatch *AHAP using same […]