Saturday 070117

Stretching today at 10am! (30-45 min) Workout of the Day: With a Partner, for time… 100 Burpee Pull-Ups -then- 1 mile Run (together) *split burpee pull-ups evenly, you may break into sets or do sea-saw burpee pull-ups; athlete choice. Mile run must be done after the burpee pull-ups. OLY: Back […]

Friday 063017

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: 20 min. AMRAP of… 12 Push-Ups 12 Walking Lunges 12 […]

Thursday 062917

SwoD: 1) Mid-Hang (mid-thigh) Snatch – 3RM 2) Snatch Balance – 3RM (15 min. total) Workout of the Day: 5 rounds for time of… 10 DB Deadlifts 65/35 400m Run SkinnyFit: Tabata 8 Rounds each Hollow Body Hold Supermans Rest 30 seconds -then- 4 min AMRAP 4 Box Jumps 4 […]

Wednesday 062817

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 (25 minutes) Workout of the Day: 9 min. AMRAP of… 100m Sprint 4 Ring Dips 6 Jerks 95/65 SkinnyFit: For time Row 1000m/Run 800m Buy in or Cash out 25 […]

Tuesday 062716

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: 15 min. AMRAP of… 4 Wall Walks (or wall walk progression) 10 Jumping Squats 100 Singles SkinnyFit: 4 […]

Monday 062617

SWoD: 1) Mid-Hang Power Clean (mid-thigh) – 10 min. to establish 3RM 2) EMOM for 5 min. 3 Power Cleans @ 90% #1 Workout of the Day: Karen 150 Wall Balls 20/14 *8 min. Cap SkinnyFit: “Tag Team Cindy” As quick as possible w/teams of 2 complete 30 Rounds!! 5 […]

Sunday 062517

SUNDAY FUNDAY 10:45-NOON WORKOUT OF THE DAY: Strength Backsquat + dynamic movement x 5 sets 20 min Cluster EMOM Conditioning. 40 deadlift buy in 2 rds 400 m run w a slam ball 15 power cleans 15 slam balls 15 box jump overs 40 burpee cash out. Mobility.

Saturday 062417

No Yoga this week!!! Workout of the Day: With a Partner, 20 min. AMRAP of… P1: 15 SDHP P2: AMRAP – Back Squat 95/65 *switch Run 200m (together) P1: 15 Box Jumps P2: AMRAP – Push Press 95/65 *switch Run 200m (together) *score = total Back Squats + total Push […]