Wednesday 030117

SWoD: 12 min. to Establish a 3RM Front Squat Workout of the Day: 2 Rounds for time of… 500m Row 20 Push-Ups 30 Renegade Rows AHAP (perfect form) 400m Run SkinnyFit: 21-18-15-12-9-6-3 Burpees KB Swings SDHP Air Squats Endurance Swim or Row 90 sec on, 1 min recovery 90 sec […]

Tuesday 022817

SWoD: (1) 3xME UB Chest-to-Bar Pull-Ups OR 3×8 Hanging Bar Lat Pull-Downs –then- 3×5 Banded Strict C2B Pull-Ups (5 min.) (2) 3×20 Front Rack Walking Lunges, Increase weight each set. Work up to heaviest set in 10 min, rest 90 seconds between Workout of the Day: For time…. -BUY-IN- EMOM […]

Monday 022717

SWoD: (1) 10 min. to Establish 2RM Mid-Hang Snatch* (2) EMOM for 5 min., 3 Mid-Hang Snatches @ 85% 2RM from day Workout of the Day: For time… 800m Run 5 Power Cleans 135/95 400m Run 10 Power Cleans 135/95 200m Run 15 Power Cleans 135/95 *25 min. Cap SkinnyFit: […]

Saturday 022517

Workout of the Day: Workout 17.1 For time: 10 dumbbell snatches 50/35 15 burpee box jump-overs 24/20 20 dumbbell snatches 50/35 15 burpee box jump-overs 24/20 30 dumbbell snatches 50/35 15 burpee box jump-overs 24/20 40 dumbbell snatches 50/35 15 burpee box jump-overs 24/20 50 dumbbell snatches 50/35 15 burpee […]

Friday 022417

Tonight at 5PM Choice of OPEN WoD or Today’s WoD 6PM Meet and Greet SWoD: 10 min. to complete… 3RM (for day) Power Snatch Workout of the Day: 10 min. AMRAP of… 2 Wall Walks 3 HSPU 20 Sit-Ups 2 Pull-Ups 3 Toes-to-Bar 20 Sit-Ups After Bash: Mobility – Get […]

Thursday 022317

SWoD: 10 min. to complete… 4×10 Weighted Good Mornings – AHAP w/ perfect form 4xMR Chin-Ups Workout of the Day: For time… 100 DU’s 25 Wall Balls 20/14 75 DU’s 25 Wall Balls 20/14 50 DU’s 25 Wall Balls 20/14 -rest 2 minutes- 2 min. Max Calorie Row score=time and […]

Wednesday 022217

SWoD: 10 min. to complete… 3×5 Bench Press @ 70-75% 3RM from 1/17 4×6 ea. leg BB Step-Ups, 35-40% 1RM Back Squat Workout of the Day: 5 rounds for time of… 8 Knees to Elbow 6 Cleans 135/95 4 Jerks 135/95 After Bash: Rolling Pistol Progression* 3×5 ea. Leg SkinnyFit: […]