Tuesday 110116

SWoD: 15 min. to Establish 5RM Press (max for day) Workout of the Day: 12 min. AMRAP of… 8 Alternating DB Snatch AHAP 400m Run 6 Floor Press @ DB Snatch weight 25 DU’s After Bash: 4×10 Weighted Good Mornings – AHAP w/ perfect form SkinnyFit: 6 Rds 5 SDHP […]

Monday 103116

No 5pm and 6pm class tonight! SWoD: EMOM for 10 min., 3 Back Squats @ ~65-70% 10/25 Workout of the Day: For Quality of Movement, in any order… “Spooked” 50 Ring of Fire Dips 75 All Hallows Eve Rocks 100 Ghost Squats After Bash: Tabata Weighted Sit-Ups SkinnyFit: Circuit 3Rds/45sec […]

Saturday 102916

NO YOGA This Week! SWoD: Rest Day Workout of the Day: With a Partner, for time… 200 DU’s 200m Run (together) 160 Russian KB Swings 2/1.5 200m Run (together) 120 Wall Balls 20/14 200m Run (together) 80 Burpees 200m Run (together) 40 Toes to Bar *other than run, split reps […]

Friday 102816

SWoD: 10 min. to complete… 3RM (for day) Power Snatch 3xMR Chin-Ups Workout of the Day: In 5 min., as many reps as possible of… Super Man Makers* 40/20 -rest 2 min.- In 3 min., as many reps as possible of… Floor Presses 40/20 After Bash: Tabata alternating V-Ups & […]

Thursday 102716

SWoD: 10 min. to complete… 3×5 Bench Press, +2.5 to 10/21 Workout of the Day: “Mexican Jumping Beans” For time… 10 Cleans 135/95 100 Double Unders 8 Cleans 135/95 80 Double Unders 6 Cleans 135/95 60 Double Unders 4 Cleans 135/95 40 Double Unders 2 Cleans 135/95 20 Double Unders […]

Wednesday 102616

SWoD: 15 min. to complete… 5RM (for day) Deadlift Workout of the Day: 7 min. AMRAP of… 4 Presses 85/55 200m Run 6 Pull-Up After Bash: 3×10 (ea. arm) DB Chain Saw Rows AHAP for perfect form SkinnyFit: For Time… 10 WB 1 Push Up 9 WB 2 Push Up […]

Tuesday 102516

SWoD: Tabata DB Farmer Carry 85/60 -then- Tabata BB Step-Ups 75/45 Workout of the Day: 21-15-9 Jumping Squats DB Deadlifts – AHAP -Rest 1 min., then- 9-15-21 Sit-Ups DB Snatch – AHAP *This WoD is mean to be heavy/fast, so choose a weight that is challenging but still allows you […]