Tuesday 080117

SWoD: 20 min. to complete… 1A) Back Squat – 75% (1RM) x 3 x 10 1B) 4xME Handstand Holds Workout of the Day: 8 min AMRAP of… 25 Singles 6 Wallballs 20/14 SkinnyFit: 10 Rounds 8 Elevated Plank on Box with Shoulder Tap 200m Run 8 Burpees Endurance: Run 12 […]

Monday 073117

SWoD: 15 minutes to complete… 1) Stiff-Legged Deadlift* – 3 x 5 moderate weight 2) Bent BB Rows – 3×5, work to heaviest set possible (with perfect form) Workout of the Day: 15 min. AMRAP of… 12 GHD Sit-Ups 6 Pistols (3 ea. side) 4 Clapping Push-Ups SkinnyFit: 5 X […]

Sunday 073017

Sunday Funday! NOTE time difference this week! ******9am-10:00am****** PAP Backsquat 3×3 Bench Press 3×3 10 min EMOM Banded recovery Sprints Conditioning. 1:00 to complete 2 Clusters@135/95 and 100 m sprint 2:00 to complete 6 squat cleans @135/95 and 200 m run 1:00 to complete 2 snatch @ 135/95 and 100m […]

Saturday 072917

Yoga with Rosie at 10am! Workout of the Day: With a Partner for time… 2,000 m Row, Buy-In or Cash-Out/Athlete Choice -Then- 200 Russian KB Swings 2/1.5 10 MUs (or Bar MUs, MU progression) 200 Heidens – L+R = 1 10 HSPU’s 200 KB Snatch 2/1.5 10 Ring Dips 200 […]

Friday 072817

SWoD: 1) Front Squat 3RM in 10 min. 2) EMOM for 5 min. 3 Front Squats @ 80% #1 Workout of the Day: 6 rounds for time of… 8 Med Ball Cleans 20/14 4 Jerk 155/115 SkinnyFit: 20 Min AMRAP of… (start with 2 reps, then increase by 2 each […]

Thursday 072717

SWoD: 1A) Snatch 5×1 @ 90% (of snatch) 1B) 4xME Ring Pull-Ups OR Kipping Pull-Ups Workout of the Day: 10 min. AMRAP of… 10 Knees to Elbow (or KR) 55 DU’s SkinnyFit: Tabata Handstand Holds Wall Sits -then- 6 rounds 16 Push Press 16 Bar Hops 16 Sit Ups Endurance: […]

Wednesday 072617

SWoD: 15 min. to complete… 1) Clean Pull 95% (of clean) 3×3 2) Power Clean 3×5 @ 75% Workout of the Day: For time… 800m Run 50 Wall Balls 20/14 25 Burpees 50 Wall Balls 25 Burpees 50 Wall Balls 800m Run *30 min. Cap SkinnyFit: 20 min AMRAP of […]

Tuesday 072517

SWoD: 15 min. to complete… 1A) Back Squat 2×5 @ 85% 1B) Good Mornings 3×10 light/moderate weight Workout of the Day: 2 rounds for total/max reps… Tabata Mash-Up Sit-Ups Hang Power Cleans 75/45 -Rest 1 min.- Tabata Mash-Up Pull-Up Back Squat 75/45 -Rest 1 min.- Tabata Mash-Up Box Jumps 24/18 […]