Friday 090117

SWoD: 15 min. to complete… 1) Jerk (70%) 2×3 2) Push Press (75%) 2×3 Workout of the Day: 15 min. AMRAP of… 8 Box Jumps 30/24 2 Wall Walks 8 GHD Sit-Ups SkinnyFit: “Let’s Go to the BAR” 21 minute AMRAP.. 5 Burpee Bar Taps 10 Pull Ups 4 Burpee […]

Thursday 083117

SWoD: 15 min. to complete… 1) 2-Position Snatch** – 60% x 3 sets 2) 2-Position Clean – 60% x 3 sets Workout of the Day: 4 rounds for time… 8 Sandbag Burpees – AHAP 25 Singles 10 Sandbag OHS – use Burpee weight 200m Run SkinnyFit: Tabata w/100m Sprint after […]

Tuesday 082917

SWoD: 15 min. to complete… 1) Power Snatch (70%) 3×3 2) OHS 70% x 2, 60% x 3 x 2 Workout of the Day: For time… 800m Run 25 Push-Ups 25 DU’s 400m Run 25 Pull-Ups 50 DU’s 200m Run 25 Burpees 75 DU’s SkinnyFit: “Jello Legs” EMOM for 5 […]

Monday 082817

SWoD: 15 min. to complete… 1) Weighted Good Mornings – AHAP for perfect form x 4 x 10 2) DB Bent Rows – AHAP with perfect form x 4 x 5 3) Weighted Push-Ups – AHAP with perfect form x 4 x 5 Workout of the Day: Every 2 min. […]

Saturday 082617

Workout of the Day: With a partner, 25 min. AMRAP of… 16 Thrusters 95/65 16 Russian KB Swings 2/1.5 16 Chest to Bar Pull-Ups *work/rest, split reps evenly OLY Snatch – max
 Back Squat – max Stiff-legged deadlift – 3 x 5 Endurance: Bike SC- 20 min @ 95% LC- […]

Friday 082517

SWoD: 15 min. to complete… 1A) 1RM Clean & Jerk (for day) 1B) 5×5 Strict Ring Dips or Ring Dip Progression Workout of the Day: 10, 8, 6, 4, 2, 4, 6, 8, 10 Jerk – AHAP Back Squat – use Jerk weight 200m Run (between rounds) SkinnyFit: Partner WoD […]