Thursday 062118

SWoD: 15 min. to complete… Power Clean + Jerk 2×50%, 2×60%, 2×70%, 1×75% 1×80%, 1×85%, 1×75% 1×80%, 1×85% Workout of the Day: 12, 10, 8, 6, 4, 2 of… OHS 85/55 Lateral Over the Bar Burpees SkinnyFit: 5 min AMRAP…… 400m Run MAX Burpees to a plate REST 1 min […]

Wednesday 062018

SWoD: 15 min. to complete… 1a) Back Squat 3×50%, 3×60%, 3×70%, 2×75%, 2×80%, 2×85%x3 1b) 3xME Ring Pull-Up Workout of the Day: “Run & Get Fran” 400m Run 21 Thrusters 95/65 21 Pull-Ups 400m Run 15 Thrusters 95/65 15 Pull-Ups 400m Run 9 Thrusters 95/65 9 Pull-Ups SkinnyFit: 20 min […]

Tuesday 061918

SWoD: 15 min. to complete… 1) Snatch Pull 3×95%x3 2) Bent Over Barbell Rows 4×10 – moderate weight Workout of the Day: 10 min. AMRAP of… 26 Renegade Rows 50/35 26 DU’s 26 DB Hang Power Cleans 50/35 SkinnyFit: 18 min AMRAP……….. 3 Pull Ups 6 Front Squats 8 Box […]

Monday 061818

SWoD: 15 min. to complete… Power Snatch 50%x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 75%x1, 80%x1, 85%x1 Workout of the Day: 12 min. AMRAP of… 9 Sit-Ups 7 Box Jumps 30/24 5 Push-Ups 3 Wall Walks IRON HANDS BARBELL CLUB 1) Snatch Balance, Max for Day, 80% of that 2×2 2) […]

Sunday 061718

“Hotshots 19“ 6 Rounds for time (partner version) 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups 400m Run -Split reps evenly -Both athletes will run 400m each round On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire […]

Saturday 061617

With a partner for rounds & reps… 6 min. AMRAP of… 20 DU’s 6 Hang Power Cleans 75/45 -rest 1 min.- 6 min. AMRAP of… 50m Sprint 6 Hang Power Snatch 75/45 -rest 1 min.- 6 min. AMRAP of… 10 Heidens (L-1, R=1) 6 Floor Press 75/45 -Rest 1 Min., […]

Friday 061518

SWoD: 15 min. to complete… 1) 3RM Bench Press (10 min.) 2) EMOM for 5 min. 3 Bench Presses @ 85% #1 Workout of the Day: 12 min. AMRAP of… 6 Back Racked Snatch Grip Push-Press AHAP 8 SDHP w/ PP weight 10 DB Deadlifts AHAP SkinnyFit: Cash In of […]

Thursday 061418

SWoD: 15 min. to complete… 1) Tabata Back Racked Step-Ups – box at 90/35-40% 1RM Back Squat 2) 400m Farmer Carry – AHAP; 5 burpee penalty each time you set the weight down (don’t go light just because of the penalty! Challenge yourself!) Workout of the Day: 4 rounds for […]