Thursday 042618

SWoD: 15 min. to complete… 1RM Press Workout of the Day: “010210 – Fast & Heavy” 21 DB Thrusters 50/35 400m Run 18 DB Thrusters 50/35 400m Run 15 DB Thrusters 50/35 400m Run *12 min. Cap. Pick a weight that allows you to maintain intensity and finish* SkinnyFit: BUY […]

Wednesday 042518

SWoD: 15 min. to complete… 1) 3RM Power Clean 2) EMOM for 5 min. 2 Power Cleans at 90% #1 Workout of the Day: 9 min. AMRAP of… 6 KB Snatch 1.5/1 6 Goblet Squats 1.5/1 20 DU’s SkinnyFit: 20 min AMRAP…….. 8 Renegade Rows D/B Farmer Carry 6 Burpees […]

Tuesday 042418

SWoD: 15 min. to complete… Snatch Balance, Max for Day, 75% of that @ 3 x 3 Workout of the Day: 10 min. AMRAP of… 100m Sprint 5 Ring Dips 10 Box Jumps SkinnyFit: Partner WoD 3 Rounds………. 400m Run w/ball 50 Shoulder to Overseead w/Bar 40 Partner Sit Ups […]

Monday 042318

SWoD: 15 min. to complete… 1a) Clean & Jerk 10 x 2 @ 65% 1b) 3 x 10 Weighted Good Mornings – moderate weight for perfect form Workout of the Day: 30-20-10 Front Squats AHAP Push Press AHAP *may only use one bar SkinnyFit: 400m Run 30 WB 30 T2B […]

Sunday 042218

SWoD: 10 minute EMOM Even: Weighted GHD hip extensions Odd: 10 DB hang clean and Jerk 50/35 (5 per side) Workout of the Day: In teams of two complete… 100 DU buy-in OHS 115/95 10-1 T2B 2-20 P1 works while P2 rests. Split reps evenly. Rep scheme is as follows: […]

Saturday 042118

Workout of the Day:With a partner, 3 rounds for time of… -400m Run (together), buy-in- P1: 10 180 degree Burpees P2: OH Plate Hold 45/25 *switch P1: 10 Box Jumps P2: Lateral Plate Hold (front) 45/25 *switch P1: 10 Deadlifts 235/155 P2: Lateral Plate Hold (side) 10/5 each hand *switch […]

Friday 042018

SWoD: 15 min. to complete…. 1a) Snatch – Max for Day 1b) 3 x 10 Step-Ups AHAP Workout of the Day: 5 rounds for time of… 8 Floor Press – AHAP 10 Hang Power Clean w/ FP weight 100m Sprint SkinnyFit: 2, 4, 6, 8, 10, 12, ….. for 25 […]

Thursday 041918

SWoD: 15 min. to complete… 1) Deadlift – 3RM in 10 min. 2) EMOM for 5 min. – 2 Deadlifts @ 90% #1 Workout of the Day: FRAN 21-15-9 Thrusters 95/65 Pull-Ups *6 min. Cap; choose weight accordingly SkinnyFit: Partner WoD 100m Run together 60 Back Squats 40 Box Jumps […]