Friday 092118

SWoD: Tabata style: 1) OH Sandbag Carry AHAP 2) Slam Balls AHAP Workout of the Day: 10, 6, 2, 6, 10 Power Cleans 135/95 Jerks 135/95 SkinnyFit: As a Class: 10x50m Sprints THEN 5 Rounds……… 8- Kip Swings 16-Air Squats 6 Push Ups Endurance: Swim- 5 x 300m, rest 3:00. […]

Thursday 092018

SWoD: 15 min. of… OHS Practice; work up to a moderate/heavy single Workout of the Day: 16 min. AMRAP of… 10 Toes to Bar 10 GHD or Rower Sit-Ups 400m Run 10 GHD Hip Extensions or Supermans SkinnyFit: 6 Rounds…… 10 WB 8 Renegade Rows 6-Burpees Endurance: Run 5K @ […]

Wednesday 091918

SWoD: 15 min. to complete… 1a) 3×10 (ea) Single Leg Deadlifts with Medball – AHAP w/ perfect form 1b) 3×10 Single Leg Step-Ups** Workout of the Day: 12 min. AMRAP of… 5 Presses 155/115 5 Back Squats 155/115 55 DU’s SkinnyFit: 2 Rounds……. 800m Run 35 Box Jumps 25 Weighted […]

Tuesday 091818

SWoD: 15 min. to complete… 3RM Back Squat Workout of the Day: “Donny”* 21-15-9-9-15-21 Deadlifts 225/155 Burpees SkinnyFit: 23 min AMRAP…….. 400m Run 10 Front Rack Lunges 8 V Ups Endurance: Run-10 x 400m, rest 1:00. Hold work intervals within 3 seconds of each

Monday 091718

SWoD: 15 min. to complete… 1a) Push Press 5×55%, 5×65%, 5×75%x3 1b) 3×10 Strict Hanging Leg Raises Workout of the Day: 10 min. AMRAP of… 10 DB Front Racked Walking Lunges – AHAP 200m Run SkinnyFit: 3 Rounds……. 25 DB Push Press 50/150 DU’s/Singles 25 Weighted Step Ups 50/150 DU’s/Singles […]

Saturday 091518

IRON HANDS BARBELL CLUB 1) Snatch from the Blocks 2×55%, 2×65%, 2×70%, 2×75%x3 2) Front Squat 2×55%, 2×65%, 2×70%, 2×75%x3 3) Power Clean from the Blocks – moderate weight x3x3; work on speed in the turnover/timing. 4) Hanging Leg Raises 4×10 Workout of the Day: In Teams of 3, 30 […]

Friday 091418

SWoD: Tabata Style: 1) Back Racked BB Step-Ups 35-40% 1RM BS 2) Hallow Body Handstand Holds For time, with a partner… Workout of the Day: Angie 100 Pull-Ups 100 Sit-Ups 100 Push-Ups 100 Squats *Split reps evenly SkinnyFit: “Partner WoD” 25 min AMRAP…….. Power Balls-20 KB Swings- 18 SDHP-16 Goblet […]