Thursday 060117

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: 4 rounds for time of… 10 Box Jumps 24/18 8 Push Press 95/65 6 Ring Dips SkinnyFit: 10 […]

Wednesday 053117

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: 12 min. AMRAP of… 10 Weighted Burpees 25/15 50 DU’s 10 OHS 75/45 SkinnyFit: Every 2 […]

Tuesday 053017

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 *If you completed Murph, only go 50% of FS & BS 3RM. Workout of the Day: 10 min. AMRAP of… 5 Jerks 105/75 400m Run […]

Saturday 052717

Workout of the Day: For Time/Reps… 6 rounds of… 20 RKB Swings 200m Run (together) 20 Push-Ups w/ Sandbag Drag AHAP *split reps evenly -Cash-Out- 5 min. of Burpees *only 1 partner working at a time, switch off as needed, complete as many Burpees with your partner as possible in […]

Friday 052617

SWoD: (1) 10 min. to Establish 1RM Deadlift (2) EMOM for 5 min. 3 Deadlifts @ 80% of #1 Workout of the Day: 21-15-9 BB Box Step-Ups 75/45 Floor Press 75/45 SkinnyFit: 5 Rounds 20 DB Renegade Rows (10 each arm) 15 DB T2B (on the ground) 10 DB Front […]

Thursday 052517

SWoD: (1) 7×1 Mid-Hang (mid-thigh) Clean & Jerk @ 80% 1RM (10 min.) (2) EMOM for 5 min. 3 Power Cleans @ 85% 1RM Workout of the Day: EMOM for 16 min. Min. 1 – 5 Snatch 105/75 Min. 2 – 10 Burpees *Continue pattern for 16 min. SkinnyFit: 18 […]