Monday 082018

SWoD: 18 min. to complete… 1a) Press 3×55, 3×65, 3×75, 2×80%, 2×85%, 2×90%, 2×95%x2 1b) GHD Sit-Ups 4×10 Workout of the Day: 9 min. AMRAP of… 5 Ring Dips 10 GHD Sit-Ups 15 GHD Hip Extensions SkinnyFit: 20 min AMRAP……….. 12 Hang Power Cleans 12 Box Jumps 12 Power Balls […]

Saturday 081818

IRON HANDS BARBELL CLUB 1) Power Snatch from the blocks, Max for Day 2) Clean from the blocks, Max for Day 3) OHS 3×50%, 3×60%, 3×70%, 2×75%, 2×80%, 2×85%x3 4) 3×10 Strict Toes to Bar Workout of the Day: In Teams of 3, for time… 3,600m Run 1st 1,200m: P1: […]

Friday 081718

SWoD: 15 min. to complete… 3RM Push Press Workout of the Day: 12 min. AMRAP of… 5 OHS 120/80 10 Floor Press 40/25 SkinnyFit: Partner WoD of a 25 min AMRAP………… 30 DU’s/90 Singles 15 Pull Ups 15 Push Ups 100m Sprint (together) **Split Evenly *Work/Rest Endurance:

Thursday 081618

SWoD: 15 min. to complete… 1a) Front Squat 3×50%, 3×60%, 3×70%, 2×75%, 2×80%, 2×85%x3 1b) 3×10 Weighted Good Mornings – moderate weight Workout of the Day: 5 rounds for time of… 4 Muscle Ups or MU Progression 50 DU’s 8 V-Ups SkinnyFit: 5 min EMOM….. 12 DB Thrusters REST 1min […]

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, […]