Tuesday 103117

SWoD: 15 min. to complete… Front Squat – 75% x 3 x 5; follow each set immediately with 3 box jumps 24/20 HALLOWEEN 2017 – Workout of the Day: 4 rounds for time of… 2 Walk Like the Dead Wall Walks 15 Brain Tosses 20/14 D/B – DB Frankenstein Walk […]

Monday 103017

SWoD: 15 min. to complete… 1) Snatch Deadlift – 100% (of snatch) x 3 x 3
 2) Snatch – 75% x 3 x 3 Workout of the Day: 4 rounds for time of… 20 DU’s 10 Half Moons 45/25 (5 ea/side) 20 DU’s 10 Power Snatch 105/75 20 DU’s 10 […]

Sunday 102917

Sunday Funday 9:30-10:30 Strength: 8 Minute EMOM Even: 2 complexes of Hang power clean + front squat + clean + front squat Start at 50% of 1 RM clean and go up in weight each set. Odd: 30 seconds of mobility (athlete’s choice) Workout of the Day: Funday Chipper For […]

Saturday 102817

Workout of the Day: For time, with a partner…. 4000m Row Buy-In or Cash-Out (athlete choice) -then, 20 rounds for time of…- 10 Ball Slams AHAP 10 Burpees 10 OHS AHAP *spilt row/reps evenly *work/res OLY Snatch – Max Single Clean & Jerk – Max Single Stiff-legged Deadlift 3 x […]

Friday 102717

SWoD: 15 min. to complete… 1a) 4xME DB Floor Press AHAP 1b) 4xME Strict Pull-Ups Workout of the Day: 800m Run -THEN- 5 rounds for time of… 10 SDHP 12 Russian KB Swings 14 KB Snatch (7 ea. side) 2 TGU Rx = 1.5/1, Rx+ = 2/1.5, must use same […]

Thursday 102617

SWoD: 15 min. to complete… 1) 10 min. to complete 3RM Deadlift 2) EMOM for 5 min. 3 DL’s @ 75-80% #1 Workout of the Day: 4 rounds for time of… 4 Ring Dips 4 Man Makers AHAP 4 HSPU SkinnyFit: 5 Rounds 1-Box Walk Around 25-Walking Lunges 1-Box Walk […]

Wednesday 102517

SWoD: 15 min. to complete… 3RM Power Clean Workout of the Day: 16 min. AMRAP of… 10 OH Walking Lunges w/ Med Ball 20/14 15 Med Ball Sit-Ups 200m Run 15 Med Ball Burpees 10 Med Ball Cleans 200m Run SkinnyFit: For Time……… 50-KB Swings 25-Box Jumps 50-Push Press 25-Burpees […]