Saturday 093017

Workout of the Day: With a Partner, 25 min. AMRAP of… 400m Sandbag Carry – AHAP* 20 Sandbag Squats – AHAP 10 Sandbag Cleans – AHAP 20 Slam Balls – AHAP *Athletes switch carry as necessary on 400m *work/rest, split reps evenly OLY Clean & Jerk – 90% x 1 […]

Friday 092917

SWoD: 15 min. to complete… 1) Snatch 85% x 3 x 3 2) 3×10 Slam Balls – AHAP Workout of the Day: For time… 55 Wallballs 20/14 45 Deadlifts* 35 Back Squats 25 SDHP 15 Jerks *Choose a challenging BB weight, you may only use one bar. SkinnyFit: EMOM for […]

Thursday 092817

SWoD: 15 min. to complete… 1) 3RM Bench Press in 10 min. 2) EMOM for 5 min. 2 Bench Press @ 80% #1 Workout of the Day: For time… 100 Burpees *Start with 100 Single Unders, complete 100 Singles every 2 min. SkinnyFit: Partner WoD: 400m Run 100 Jumping Lunges […]

Tuesday 092617

SWoD: 1) Tabata Farmer Carry – AHAP 2) 4×10 Weighted Good Mornings – moderate weight (8 min. to complete) Workout of the Day: 5 rounds for time of… 8 Weighted Burpees 25/15 10 Toes to Bar 8 Push Press 75/45 SkinnyFit: For Time… 200m Run 25 Front Squats 25 Push […]

Sunday 092417

  Strength 12 min EMOM Deadlift-HPC-Push Press complex x3 Strict pull-ups x5 (new technique) Agility/Speed Sprint work Metcon for time w perfect form 50 back squats at 70% 5RM Rest 1:00 100 depth push-ups for time Rest 1:00 50 supine ring rows for time Rest 1:00 800 m run for […]

Saturday 092317

Workout of the Day: DT” In Teams of 3….Continuous Relay Style… 5 Rounds For Time… 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 •P1 completes 12 DL’s and moves to HPC, P2 immediately completes 12 DL’s when P1 is finished, P2 moves to PJ’s when their […]