Saturday 100116

SWoD: Rest Day! Workout of the Day: With a Partner… 5 min. AMRAP of… 35 DU’s 200m Run *Both working at same time/1 starts on DU’s 1 starts on run. Work continuously during the 5 min. -Then- 4 rounds of… 12 OHS Squats 65/45 20 DB Floor Press 60/30 -Then- […]

Friday 093016

SWoD: 15 min. to establish a 1RM Press Workout of the Day: 12 min. AMRAP of… 15 GHD Back Extensions (or 20 Supermans) 10 Push-Ups 10 Tuck Jumps 15 GHD Sit-Ups (or 20 floor sit-ups) After Bash: 3×10 Weighted Good Mornings – AHAP for perfect form SkinnyFit: Partner WoD: “RENE” […]

Wednesday 092816

SWoD: 10 min. complete… 4×3 Power Cleans @ 75-80% 1RM 3xD/B DB Farmer Carry 85/60 Workout of the Day: In Your Face 20min. AMRAP of… 200m Run 7 Burpee Pull-Ups 60 sec. DU’s 30 sec. ME Thrusters 65/45 30 sec. ME OH Lunges 65/45 10 Box Step-Ups 30/24 15 Russian […]

Tuesday 092716

SWoD: 10 min. to complete… 3×10 Bent BB Rows– AHAP w/ perfect form 4×10 Evil Wheels Workout of the Day:9 min. AMRAP of… 100m Sprint 6 Lateral Box Jumps – AHAP 3 Ring Dips After Bash: 1000m Row SkinnyFit: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Russian […]

Monday 092616

SWoD: 10 min. to establish a 3RM (for day) Back Squat Workout of the Day: 6 Rounds for time of… 6 KB Snatch 1.5/1 8 ea. KB Push Press 1.5/1 10 SDHP 1.5/1 After Bash: Tabata Planks SkinnyFit: 9 Rounds 9 Burpee Bar Taps 9 Goblet Squats 9 Supermans Endurance: […]

Sunday 092516

10:45-NOON Sunday Funday! Strength 10 min to establish a 2RM Spilt Jerk -then- 8 min EMOM Even- 10 Tire Chops Odd- 30 sec Heavy Farmer Carries Conditioning: For time: Three Rounds of: 7 Deadlifts (225/175 pounds). 4 Muscle Ups (bar or ring) -then- Three Rounds of: 21 wall ball shots […]

Saturday 092416

*****YOGA IS FROM 10:00 TO 10:45 TODAY ONLY***** SWoD: REST DAY!!!! Workout of the Day: In Teams of 3, complete for time… 1600m Row – divided anyway, 1 person in a plank at all times during row. 90 Wall Balls Split Evenly 20/14 50 Sit-Ups in Unison 60 Pull-Ups Split […]