Tuesday 013117

SWoD: 15 min. complete… 5×3 Power Snatch @ 80-85% 1RM 4xMR Pull-Ups Workout of the Day: 24-21-18-15-12-9-6-3 Singles (add a zero) Sit-Ups Air Squats After Bash: 10 min. Coach Guided Mobility SkinnyFit: 7 Rounds 100m Run 19 KB Swings 10 Burpee Box Jumps *25 min Cap Endurance: Run or Ruck-5 […]

Monday 013017

SWoD: 15 min. to Establish a 3 RM (for day) Front Squats Workout of the Day: 5 rounds of… 6 Turkish Get Ups 1.5/1 8 Russian KB Swings 1.5/1 10 KB Push Presses (5 ea.) 1.5/1 20 min. Cap After Bash: Coaches Choice SkinnyFit: Partner Wod 4min AMRAP for 5 […]

Sunday 012917

Sunday Funday today from 10:45-NOON! Workout of the Day: 10 min warm up Strength Deadlift to PC Complex 3×5 Backsquat 3×5 Conditioning 21-15-9 Bench Press (Body Weight) Strict Pull ups Bear crawl w sandbag D and B between each set. Finisher 5 rounds Hammer Curls x10 Hex Press x10 Ring […]

Saturday 012817

SWoD: Rest Day! Workout of the Day: 2 Rounds with a Partner… Open 16.5 21-18-15-12-9-6-3 reps for time of… Thrusters 105/75 Burpees *work/rest, split reps evenly OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary. 2) After OWoD/MWoD – Smashing, foam rolling as necessary. OWoD: […]

Friday 012717

SWoD: 15 min. to establish a 1RM Press Workout of the Day: 8 min. AMRAP of… 5 SDHP 85/55 6 Power Snatch 85/55 30 Singles After Bash: Foam Roll/Stretch SkinnyFit: Partner Wod 25 min AMRAP Teams of 3!!!! 10 each- Partner over the bar Wall Balls (All working) 10 each- […]

Thursday 012617

SWoD: 15 min. to establish a 5RM (for day) Deadlift Workout of the Day: 7 rounds for time of… 7 Back Squat 95/65 7 Push-Ups 7 Russian KB Swings 2/1.5 7 Box Jumps 30/20 20/14 7 Toes to Bar After Bash: Skin the Cat** 5×5 SkinnyFit: 20-18-16-14-12-10-8-6-4-2 DB Floor Press […]

Wednesday 012517

SWoD: 10 min. complete… 4×3 Power Cleans @ 80-85% 1RM 3xD/B DB Farmer Carry 90/65 Workout of the Day: 4 rounds for time of… 10 GHD Sit-Ups/15 Floor Sit-Ups 10 Power Cleans 155/115 100 DU’s After Bash: Star Cone Drill – 8 times through AFAP SkinnyFit: 10 Rds 10 Calorie […]