Saturday 040117

SWoD: REST DAY! In Teams of 3, of time… 3,000m Row (1,000 ea) – 150 Sit-Ups 300 DU’s 150 Push-Ups 1 mile Run Together (1 total mile for each person) 150 Air Squats *Work/Rest except for the run *Complete in any order *Break reps up any way you like OLY: […]

Friday 033117

SWoD: 15 min. to complete… (1) 5×5 T&G Snatch, work to 5RM (2) 5×3 Snatch Balance, work to max triple (use blocks & drop every rep) Workout of the Day: 15 min. AMRAP of… 25 DU’s 3 Cleans 105/75 6 Hang Power Cleans 105/75 400m Run SkinnyFit: “TABATA” Thrusters Flutter […]

Thursday 033017

SWoD: 15 min. to complete… (1) 10 min. to work up to a max 2-Position Clean** (2) EMOM for 5 min., (1) 2-Position Clean @ 90% of #1 Workout of the Day: 12 min. AMRAP of… 8 Goblet Squats 1.5/1 4 Muscle Ups (or MU progression) 8 Power Snatch 95/65 […]

Wednesday 032917

SWoD: 15 min. to complete… (1) 1 Pause Deadlift* – heaviest in 10 min. (2) 3xME C2B Pull-Ups OR 3×8 Hanging Bar Lat Pull-Downs-then-3×5 Strict (banded) C2B Pull-Ups (5 min.) Workout of the Day: EMOM for 21 minutes… Min. 1: 80 Singles Min. 2: 15 Russian Kettlebell Swings 1.5/1 Min. […]

Tuesday 032817

SWoD: 15 min. to complete…. (1) 3×3 Front Squat @ 80% #3RM (2) 3×3 Back Squat @ 80% 3RM (3) 4xME Hallow Body HS Holds Workout of the Day: 5 rounds for time of… 10 DB Jerks – AHAP 12 Renegade Rows -AHAP 200m Sprint *AHAP – must keep perfect […]

Monday 032717

SWoD: 15 min. to complete…. (1) 7×1 Snatches @ 70-80% 1RM (2) 5×1 Clean & Jerks @ 70-80% 1RM Workout of the Day: 10 rounds for time of… 10 Toes to Bar (K2E or KR) 10 Walking lunges 5 Ring Dips SkinnyFit: 19 min AMRAP 2,4,6,8,10………… Wall Balls Weighted Sit […]

Saturday 032517

  10am Will be 30 minutes of stretching instead of Yoga today! 17.5 10 Rounds for Time of: 9 Thrusters, 95 lb. 35 Double-Unders OLY: Mobility: 1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary. 2) After OWoD/MWoD – Smashing, foam rolling as necessary. OWoD: Weightlifting: 1) […]