Thursday 090116

SWoD: EMOM for 10 min., 3 Power Cleans @ ~70-75% 1RM Workout of the Day: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of… Sandbag Side Monkeys** – AHAP Power Balls 20/14 Hallow Rocks After Bash: 10 min. of Dedicated Mobility SkinnyFit: 10 min Band Work!! -THEN- 12 […]

Wednesday 083116

SWoD: 15 min. to complete… 1RM Bench Press Workout of the Day: 4 Rounds for time of… 12 Back Rack Lunges (6 ea) 75/45 6 OHS 75/45 12 Bar Facing Burpees 100m Sprint After Bash: Athlete Choice: 800m Run 1,000m Row 400 DU’s SkinnyFit: 6 Rounds 200m Run 6 Push […]

Tuesday 083016

SWoD: 3RM (for day) Press Workout of the Day: 3 Rounds for time of… 400m Run 20 Russian KB Swings 2/1.5 10 SDHP 2/1.5 50 DU’s After Bash: 1RM Stone to Shoulder -then- 3xMR S2S @ ~75% 1RM SkinnyFit: 20 min AMRAP 6 Thrusters 8 Sit Ups w/Ball 10 Power […]

Monday 082916

SWoD: EMOM for 10 min., 3 Front Squats @ 70% 1RM Workout of the Day: 12 min. AMRAP of… 10 Evil Wheels 15 Over the Box Jumps 24/18 10 Chin-Ups After Bash: Tabata Dead Bugs* SkinnyFit: 3 Rounds 400m Run 20 KB Swings 10 Goblet Squats Endurance: Bike 8 x […]

Sunday 082816

Sunday FUNDAY!!!!!!!! 10:45-12:00 Strength Focused Session 5 min rowing 30-20-10 slow (30sec), moderate(20 sec), sprint (10 sec) repeat for 5 min 10 min EMOM Even- 5 HSPU Odd- 30 second L sit ring holds Conditioning 4 rounds for time -400m Run -25 TTB -20 Deadlifts 185/125″ Finisher!

Saturday 082716

SWoD: REST DAY! Workout of the Day: With a Partner, 8 rounds for time of… 1 minute of MR Ball Slams – AHAP (30 seconds each) 1 minute of MR Heidens, 1L+1R=1 (30 seconds each) 1 minute MR Knees to Elbow (30 seconds each) 1 minute MR Squats with Slam […]

Friday 082616

Don’t forget about the End of Summer Gathering tomorrow night at 6pm! SWoD: 1 Clean Pull + 1 Power Clean *work up to heaviest set in 10 min. Workout of the Day: Randy*** For time… 75 Power Snatch 75/55 *8 min. Cap – modify weight accordingly Ab Blaster 4 rounds […]

Thursday 082516

SWoD: 4×5 Close Grip Bench Press @ ~70-75% 1Rm 6xDown/Back Farmer Carry – AHAP Workout of the Day: 12 min. AMRAP of… 10 Box Jumps – AHAP 5 Burpees 10 Lateral Box Jumps – AHAP 10 Sit-Ups After Bash: 800m Run SkinnyFit: 6 min AMRAP …… 6 Jump Squats 6 […]