Saturday 100618

Iron Hands Barbell Club Snatch High-Pull + Muscle Snatch – 70% (of MS) x 4 sets 3-Position Snatch (floor, knee, mid-thigh) – 70% x 5 sets Push Jerk + Split Jerk – 75% x 4 sets Workout of the Day: With a Partner, For Time/Total Reps… P1: Row 25 Calories […]

Friday 100518

SWoD: 15 min. to complete… Bench Press 3×55%, 3×65%, 3×75%x3 Workout of the Day: 17 min. AMRAP of… 6 Deadlifts 225/150 8 Renegade Rows (4 ea.) 55/40 10 DB Snatch (5 ea.) 55/40 SkinnyFit: 100 Sit Ups Buy In THEN 4 Rounds…… 15 Push Press 10 Burpees 200m Run

Thursday 100418

SWoD: 15 min. to complete… 1a) DB Rows 5 sets of 10-20 reps at moderate weight 1b) 3×10 Ring Dips or Ring Dip Progression/Modification Workout of the Day: 4 rounds for time of… 25 DU’s 6 Lateral Box Jumps AHAP 25 DU’s 6 Over the Box Jumps AHAP 25 Sit-Ups […]

Wednesday 100318

SWoD: 15 min. to complete… 1a) Deadlift 3×55%, 3×65%, 3×75%x3 1b) Inverted Ring Rows 3×15 Workout of the Day: EMOM for 10 min… Odd 100m Sprint Even15 Toes to Bar -Rest 1 min. – then- EMOM for 10 min… Odd 5 Back Squats 155/105 Even15 Pull-Ups *Adjust reps/# as necessary […]

Tuesday 100218

SWoD: 15 min. to complete… Press 3×55%, 3×60%, 3×65%, AMRAP x 70% Workout of the Day: 8 min. AMRAP of… 8 American KB Swings 1.5/1 6 DB Push Press 40/25 4 Burpees SkinnyFit: 3min AMRAP, 5x…… 12 Russian Swings 4 Pull Ups 6 Push Ups REST 1 min between Rds!

Monday 100118

SWoD: 20 min. to complete… Back Squat 3×55%, 3×65%, 3×75%x3 Workout of the Day: 10 min. AMRAP of… 6 Jerks 135/95 200m Run SkinnyFit: 20 Min AMRAP 10 High Pulls with Plate 10 Ground to Overhead with Plate 100m Run 5 Plate Complex (squat, lunge, lunge)