Monday, February 27, 2017 and Tuesday, February 28, 2017

Warm Up:

5 Downward Dog to Upward Dog
15 Bridges
10 Arm Circles
x1

10 Squats
5 Inchworm Push Ups
10 Alternating Superman
10 Hollow Rocks
x2

AMRAP 8
12 KB Swings
10 KB Squats
8 Hand Release Push Ups

Tabatas
DBU KB Thrusters
Burpees / Plank Ups
Renegade Row

Saturday, February 25, 2017

Warm Up: 

10 Squats
10 Sit Ups
10 TRX Rows
10 Reverse Lunges
10 DB Push Press
10 Push Ups
x2

AMRAP 12
10 DB Snatches
10 V-Ups
5 Inchworm Push Ups
15 Goblet Squats

30:15 x4-5
Pull Ups
Jump Lunges
Push Press
Burpees

Thursday, February 23, 2017

Warm Up:
5-8 Cat Camels
10 Scorpions
10 Bootstraps
x1

5 Inchworm Push Ups
8 Squats
8 TRX Rows
8 Lunges
x2

3-4x (10 min)
10 DB Jump Squats
5 Deficit Push Ups
15 KB Swings * heaviest possible

3 Rounds for Time:
10 ps One Arm Overhead Walking Lunges (DB or KB)
15 Wall Balls
20 Tuck Ups
15 Pull Ups
10 Burpees

Monday, February 20, 2017, and Tuesday, February 21, 2017

Warm Up: 

10 Samson Lunges
5 Inchworms
10 Squat to Hamstring Stretch
8 TRX Rows
5 ps One Leg V-Ups

AMRAP 12
4 Thruster + Reverse Lunges
6 ps Renegade Row
8 Burpees
10 DB Ground to Overhead

30:15 x3-4
KB Swings
Lateral Hurdle Jumps
Inchworm Push Ups
KB Squat Cleans

Core Finisher:
25 In and outs
20 Flutter Kicks
15 Hollow Rocks
10 V-Ups

Saturday, February 18, 2017

Warm Up:

8 Squats
8 TRX/Ring Rows
8 Samson Lunges
8 Sit Ups
x3

3x:
10 Wall Balls
10 Box Jumps
10 ea 2KB Overhead Lunges

"The Devil"
6 Rounds for Time:
6 Pull Ups
6 KB Swings
6 Push Ups
6 DBU KB Thrusters
6 Burpees
6 KB Squat Cleans

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

Friday, February 16, 2017

Warm Up:
Walking Lunges / Pivoting Squats
Bear Crawl / Crab Walk
10 Reverse Crunch to Straddle
x2

3 min on, 2 min off (18 min)
Complete require reps of exercise 1, then do as many reps as possible of exercise 2 in the time remaining. Your score is the total reps from all 4 couplets.

1. 250m Row / Wall Balls
2. 30 KB Swings / Burpees
3. 25 KB Squats / Tuck Ups
4. 30 Ground to Overhead / Jump Lunges

3x:
8 ps Side Plank + Lateral Raise
15 Hollow Rocks
50 Skips

Thursday, February 16, 2017

Warm Up:
8 Squats with Hip Opener
5 ps Lateral Plank Walks
8 Superman Stars
8 ps Side Plank Reach Unders
x2

40:20 x4 (16 min)
Wall Balls
Pull Ups
Tactical Lunges
Torsion Control

AMRAP 8
8 MB Burpees
8 KB Push Press
10 KB Squats
10 Sit Ups

Core Finisher:
8 ps Side Plank Lateral Raise
12 Hollow Rocks
x2-3

Tuesday, February 14, 2017 and Wednesday, February 15, 2017

HAPPY VALENTINES DAY!

Warm Up: 

10 KB Swings
10 KB Squats
10 KB Push Press
10 KB Forward Lunges
x3

AMRAP 14
7 ps Reverse Alternating Lunges
7 ps Renegade Row
7 Thrusters
7 Sprawls
*rest one minute between rounds

30:15 x3-4
KB Swings
V-Ups
KB Squats
Plank Ups

Monday, February 13, 2017

HAPPY FAMILY DAY! 
Warm Up:

Bear Crawl / Crab Walk

Walking Lunges / Jog

10 Reverse Crunch to Straddle
x1

10 KB Squats

10 KB Push Press

10 KB Good Mornings

10 KB Swings

x2

Partner Chipper:
With a partner, complete the total reps for each exercise, between the two of you. You must complete the reps for each exercise before moving onto the next one. Only one person can be working at a time.

100 KB Swings
100 Wall Balls
100 Tuck Ups
100 Pull Ups
100 KB Squats
80 Burpees

Core:
8 ps Tempo Hip Raises

15 Hollow Rocks

x2-3

Saturday, February 11, 2017

Warm Up: 

10 TRX Rows
10 KB Squats
10 KB Good Mornings
10 KB Swings
10 KB Push Press
10 Sit Ups
x2

40:20 x3 (15 min)
Pull Ups
KB Swings
Russian Twists
Push Ups
Flutter Kicks

AMRAP 10
10 ps Walking Lunges
5 ps Step Ups
10 Thrusters
10 Burpees
*1 min rest between rounds

Friday, February 10, 2017

Warm Up:
5 ps One Leg Deadlift
10 Arm Swings
10 Iron Cross
x1

8 Squats
8 Cobras
8 Heel Touch Jumps
15 Plank Saws
x2

Strength (10 min)
5 ps DBK One Leg Deadlift
8 TRX Push Ups
5 ps 3-Point Row

AMRAP 14 Partner
-alternate complete rounds
5 Burpee Box Jumps
10 Russian Swings
8 Plank Ups

Thursday, February 9, 2017

Warm Up:
5 ps Downward Dog Reaches
5 Cat Camels
10 Lateral Lunges
x1

8 Squats
8 Plank Ups
5 ps 1 Leg Bridge
8 TRX Rows
x3

AMRAP 12 Ladder
KB Swings
KB Squats
Hand Release Push Ups
V-Ups

30:15 x4 (8 min)
Forward Alternating Lunges
Renegade Rows
DB Thrusters

Core: 30:10 x3 (if time)
Plank Jacks
Hollow Hold
Russian Twist

Wednesday, February 8, 2017

Warm Up:
10 Squats with Hip Opener
10 Cobras
10 Hollow Rocks
10 Heel Touch Jumps
x3

5 RFT:
10 MB Burpees
10 KB Squats
10 KB Swings
15 Tuck Ups

AMRAP ~12
5 TRX Rows: 31X1 tempo
8 ps Side Plank with Lateral Raise
12 Reverse Alternating Lunges

Monday, February 6, 2017 and Tuesday, February 7, 2017

Warm Up:
10 Samson Lunges
5 Downward Dog to Upward Dog
10 Bootstraps
x1

6 Walking Push Ups
8 Squats
30 sec Plank 
x3

45:15 x3 (17 min)
KB Figure 8 Squats
Pull Ups
Reverse Alternating Lunges
DBU KB Thrusters
Torsion Control
Rest

AMRAP 6
10 KB Swings
5 Burpees

Saturday, February 4, 2017

Warm Up:

Walking Lunges / Backwards Walking Lunges
Crab Walk / Broad Jumps
5 Cat Camels
5 ps Bird Dogs
x1

10 Squats
10 Cobras
10 Hollow Rocks
x2

30:15 x 3 (15 min)
1. Pull Ups + Goblet Squats
2. Wall Balls + Burpees
3. Russian KB Swings + Jump Lunges
4. Push Ups + Skipping

15-12-9
DB Ground to Overhead
Jump Squats
Burpees
Plank Ups

Thursday, February 2, 2017

Warm Up:

Walking Lunges to Cradle / Backward Walking Lunges
10 Reverse Crunch to Stradle 
8 Squats
8 Cobras
x3

Strength: (10 min)
6 ps Alternating Step Ups
6 Chin Ups
8 Thrusters

AMRAP 10
10 Box Jumps / Step Ups
5 Manmakers
14 Walking Lunges

Core: 20:05 x4, rest 1 min between round 2-3
Plank Ups
Hollow Rocks
Tuck Ups