Wednesday 081518

SWoD: 20 min. to complete… Power Clean + Jerk 2×55%, 2×65%, 2×75%, 1×80% 1×85%, 1×75%, 1×80% 1×85%, 1×90% Workout of the Day: 8 min. AMRAP of… 8 Jumping Squats 6 Power Snatch 85/55 100m Run SkinnyFit: CASH IN 75 Power Balls THEN 400m Run Sit Ups-35 Burpee Bar Taps-25 THEN […]

Tuesday 081418

SWoD: 15 min. to complete… 1a) Back Squat 3×50%, 3×60%, 3×70%, 2×75%, 2×80%, 2×85%x3 1b) 3xME Hallow Body Holds (floor – focus on pulling the abs in/flat back) Workout of the Day: • The Seven* • 7 Rounds For Time of… • 7 Handstand Push-Ups • 7 Thrusters 135/95 • […]

Monday 081318

SWoD: 15 min. to complete… 1a) Power Snatch 2×60%, 2×65%, 2×75%, 2×80%x3 1b) 4xME Ring Pull-Ups Workout of the Day: *21*15*9* Renegade Rows 50/35 DB Hang Power Cleans 50/35 *200m Run IRON HANDS BARBELL CLUB 1) Snatch Balance, Max for Day, 85% of that 2×2 2) Clean from the blocks, […]

Sunday 081218

SWoD: 15 minutes to complete 4 rounds of… 8 Tire flips + jump in/out 6 KB Power clean and jerks 1.5/1 Workout of the Day: Class divides into 2 groups Group 1 will perform 8 minute AMRAP of D/B sled push. Every 5 lengths, the whole team will perform 10 […]

Saturday 081118

IRON HANDS BARBELL CLUB 1) Power Clean – Max for Day, 4×2 @ 80% 2) Snatch Balance – Max for Day, 80% of that 2×2 3) Clean High Pull – 4×3 @ 70% 4) 4×15 GHD Sit-Ups; 1 min. rest between Workout of the Day: Dirty Dozen meets The Filthy […]

Friday 081018

SWoD: 15 min. to complete… 1a) Front Squat 3×55%, 3×65%, 3×75%, 2×80%x3 1b) Jerks 3×75%x3 Workout of the Day: 2 rounds for time… 50 Walking Lunges 25 Box Jumps 24/20 50 Pistols or Pistol Box Touch Downs 25 Burpees SkinnyFit: Partner WoD Teams of 3 60 T2B 60 BJ Overs […]

Thursday 080918

SWoD: 15 min. to complete… 1) 1RM Bench Press (10 min.) 2) EMOM for 5 min. 2 Bench Presses @ 90% #1 Workout of the Day; 15 min. AMRAP of… 5 Front Squats 95/65 200m Run 5 Back Squats 95/65 200m Run SkinnyFit: EMOM for 5min….. 8 Burpees 12 Russian […]

Wednesday 080818

SWoD: 15 min. to complete… 1) 1 RM Deadlift (10 min.) 2) EMOM for 5 min. 2 Deadlifts @ 90% #1 Workout of the Day: For time, rounds & reps… 2,000m Row (buy-in or cash out) -Then, 5 rounds of…- 2 Man Makers 50/35 4 Floor Press 50/35 6 Burpees […]