Friday 120117

SWoD: 15 min. to complete… 1) 3RM Deadlift (10 min.) 2) EMOM for 5 min. 3 Deadlifts @ 75% #1 Workout of the Day: 4 rounds for time of… 10 OHS 115/85 100m Run 10 Deadlifts 115/85 SkinnyFit: 5 Rounds….. 15 Back Rack Lunges 10 Floor Press w/Bar 50 Singles […]

Wednesday 112917

SWoD: 15 min. to complete… 1a) 4×12 DB Step-Ups AHAP 1b) 4×7 Hanging Leg Raises Workout of the Day: 22 min. AMRAP of… 25 DU’s 5 HSPU 10 GHD Sit-Ups 5 Power Snatch 135/95 SkinnyFit: 25 min AMRAP……… 100 Sit Ups THEN 2,4,6,8,10….. DB Hang Snatch Renegade Rows Burpees Endurance: […]

Tuesday 112817

SwoD: 17 min. to complete… Front Squat – 81% x 3 x 5; Follow each set immediately with 3 Box Jumps 24/20 Workout of the Day: 5 rounds for time of… 200m Run 8 Back Squats 95/65 SkinnyFit: 4min AMRAP X 5……….. 30 Goblet Squats 30 Swings w/ remaining time […]

Monday 112717

SWoD: 15 min. to complete… 1a) 2-Position Clean (floor, mid-thigh) – 70% x 4 sets 1b) 4xME Handstand Hold Workout of the Day: 15 min. AMRAP of… 15 Sit-Ups 10 Air Squats 5 Ring Dips SkinnyFit: “Partner WoD” 20 min AMRAP……… 4 Box Walk Arounds 14 Weighted Step Ups 20 […]