Tuesday, September 15, 2020

A.

Run 2 Laps
5ps Torsion Control
10ps 1 or 2KB OH Fwd Alt Lunge
15 V Ups
x3

B.
"The Double KB/DB Devil"
6 Rounds for Time:
6 Bent Over Row
6 2KB/DB Snatch
6 Push Ups
6 KB/DB Thrusters
6 Burpees
6 2KB/DB Squat Cleans

Buy In: 40 Jump Squats
Buy Out: 50 CF Sit Ups

*Time cap = 26 min

Saturday, September 13, 2020

A.
2 Laps

8 Squats

12 KB Deadlift
8 Samson Lunges
10 Hollow Rocks
x1

B. (16 min)
4 min on 2 min off x3
8 Thrusters
8 Burpees
Run - 1 length to net and back

C.
21-18-15-12-9-6-3
1 or 2 Arm KB OH Walking Lunges
KB Swings
V-Ups

Tuesday, September 8, 2020

A.
10 Sit Ups
10 Squats
5 Sprawls
10 Jump Lunges

x3

B.
AMRAP 10
Run 1 Long Loop
10 KB Lunges
10 Hand Release Push Ups

10 Tuck Ups

C.
EMOM for 15 min:
7 KB Swings
5 KB Squats
3 Burpees

Monday, September 7, 2020

Saturday, September 5

A.
1 Lap

8 Lunges

8 Push Press
8 Squats
x2

B.
40:20x4
2DB Snatch
FR Lunge L - Lunge R - Squat

Alt Push Jerk
Hollow Pulse

C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)

Tuesday, September 1, 2020

A.

2 Laps
8 Squats
12 KB Deadlift
8 Samson Lunges
10 Hollow Rocks
x1

B. (16 min)
4 min on 2 min off x3
8 Thrusters
8 Burpees
Run - 1 length to net and back

C.
21-18-15-12-9-6-3
1 or 2 Arm KB OH Walking Lunges
KB Swings
V-Ups

Tuesday, August 25, 2020

A.
1 Lap
8 Lunges
8 Push Press
8 Squats
x2

B.
40:20x4
2DB Snatch
FR Lunge L - Lunge R - Squat

Alt Push Jerk
Hollow Pulse

C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)

Pav: 3+11 (16kgs)

TL: 3+7 (14kgs)