Monday 080116

SWoD: 3×5 Tire Flips – AHAP 3×5 Push Press ~ 70-75% 1RM Workout of the Day: 12 min. AMRAP of… 3 Hang Power Cleans 150/115 6 Front Squats 150/115 250m Row/200m Run (athlete choice) After Bash: 5-10-5 Run 10 rounds AFAP, 20 sec. rest between SkinnyFit: 400 m Run 25 […]

Sunday 073116

Join Coach Steve for Sunday Sunday 10:45-12:00. Dynamic Warm-Up Conditioning 12 min EMOM Even- Bench Press ( a weight u can manage 6-8 reps throughout) Odd- all out sprint row for 30 seconds Strength 4 RFT 50 meter heavy Farmers Carry 6 deadlifts 225/185 50 meter tire flips 10 tire […]

Saturday 073016

SWoD: Rest Day!! Workout of the Day: For Time: With a partner, 3 rounds for time of… 400m Farmer Carry – 85/55 (200m each) 40 Evil Wheels 60 Push Presses 75/45 800m Run (400m each) 100 Sit-Ups OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as […]

Friday 072916

SWoD: 5×3 Front Squat, 50% 1RM – 10 second hold at top of each squat & 5 second pause at bottom of each squat. Rest 1 min. between sets. Workout of the Day: 8 min. AMRAP of… 5 Ring Dips 5 Burpee Box Jumps 20/18 After Bash: 3×10 Weighted Good […]

Thursday 072816

SWoD: Every 2 min. for 10 min., 5 Deadlifts, +5# to 7/18# Workout of the Day: For time… 1 Mile Run -then- 100 Renegade Rows 55/35 -then- 2000m Row *athlete choice to start/finish with run or row After Bash: Tabata Any Style Jump Rope SkinnyFit: “Partner WoD” 5 Rounds 20 […]

Wednesday 072716

SWoD: EMOM for 10 min., 2 Jerks, +2.5# to 6/27# Workout of the Day: AMRAP in 16 min. of… 1 Chest-to-Bar Pull-Up (+1 ea. rd.) 2 Thrusters 95/65 (+2 ea. rd.) 10 DU’s (+10 ea. rd.) After Bash: 10 min. Shoulder/Hip Mobility SkinnyFit: TABATA Push Ups Jumping Squats Jump Rope […]

Tuesday 072616

SWoD: 10 min to complete… 5×3 Hang Power Clans @~75-80% 7/20# 3xMR Chin-Ups Workout of the Day: Michael 3 RFT 800m Run 50 Hip Extensions 50 Sit-Ups After Bash: 1,000m Recovery Row SkinnyFit: EMOM for 5 min… 15 Wall Balls REST 1 min EMON for 6 min 20 Russian Twist […]

Monday 072516

SWoD: 15 min. to Establish… 5RM (for day) Bench Press Workout of the Day: 10 min. AMRAP of… 3 Snatch 3 Cleans 2 Power Snatch 2 Power Cleans 1 Mid-Hang Snatch 1 Mid-Hang Clean *AHAP – choose heaviest weight possible to complete all movements with one barbell After Bash: Tabata […]