Monday 050117

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: 12 min. AMRAP of… 200m Run 10 Power Cleans 85/55 SkinnyFit: 4 Rounds 100 Singles 10 Pull Ups 50 Singles 5 T2B 100 Singles […]

Sunday 043017

Sunday Funday 10:45-NOON Workout of the Day: 10 minutes to establish 2RM power snatch. 15 min AMRAP 200 m Run 50/30 DB Hang Power Cleans-10 Ring Dips–10 50/30 DB Walking Lunge 12 min EMOM Burpee Chin Ups w 1 sec pause at top-5 Dumb bell Pull Over-8 AHAP

Saturday 042917

YOGA at 10:00 Workout of the Day: In Teams of 3, for time… P1: Run 400m P2: Singles until P1 returns P3: Back Squat 85/55 until P1 Returns *Repeat until partners have completed each move P1: Run 400m P2: Singles until P1 returns P3: Russian KB Swings 1.5/1 *Repeat until […]

Friday 042817

SWoD: 1) 3×15 Weighted Good Mornings – AHAP w/ perfect form (5 min.) 2) 3×20 Front Rack Walking Lunges, increase weight each set, working to heaviest set possible in 10 min. Rest 60-90 seconds between sets Workout of the Day: 21-15-9-6-3 Toes to Bar Air Squats Pull-Ups SkinnyFit: Partner WoD […]

Thursday 042717

SWoD: 1) Mid-Hang (mid-thigh) Snatch – 3RM 2) Snatch Balance* – 3RM (15 min.) Workout of the Day: 10 min. AMRAP of… 2 D/B OH WB Sprints 20/14 (D/B=1) 8 Medball Cleans 20/14 *must hold the ball the entire round; 5 burpee penalty for dropping the ball SkinnyFit: 3 Rounds […]

Wednesday 042617

SWoD: 1A) Back Squat – 1×5 @95%, 1×5@90%, 1×5@85% 1B) Bench Press – 1×5 @95%, 1×5@90%, 1×5@85% *% of 1RM Workout of the Day: For time… 20 HSPU 50 DU’s 10 OHS 155/105 30 Sec. Handstand Hold 10 OHS 155/105 50 DU’s 20 HSPU SkinnyFit: 15 min AMRAP **Increase 2 […]

Tuesday 042517

SWoD: 1) Jerk Drives *– 3 Count pause at BTM of dip; 3×5 @ 110-115% of 1RM (8 min) 2) Push Press – 8 min. to establish 5RM Workout of the Day: Twisted Anne 50, 40, 30, 20, 10 GHD Sit-Ups Run (400m) GHD Hip Extensions *Rx GHD/Mod Floor SkinnyFit: […]

Monday 042417

SWoD: 1) Mid-Hang Clean (mid-thigh) – 10 min. to establish 3RM 2) EMOM for 5 min. 3 Cleans @ 85% 1RM Workout of the Day: EMOM for 10 min… 1 Power Snatch 1 Jerk 1 Front Squat 1 Thruster 1 Push Press *AHAP – each movement must be completed immediately […]