Thursday, March 30, 2017

A. (10 min)

10 TRX Rows
10 Samson Lunges
10 KB Good Mornings
10 DBU KB Press
10 Squats
x2

B. (14 min)
AMRAP 14
10 2KB Front Squat
10 2KB Push Press
10 2KB Swings
10 Lunge Jumps
10 ps Grasshoppers
10 Sit Ups

C. (7.5 min)
5 Rounds of 30 sec on, 15 sec off:
Renegade Row
Burpee

Tuesday, March 28, 2017

Warm Up: 

2 rounds, 10 reps each, light KB:
Squats
Russian Swings
Push Press 
Good Mornings

AMRAP 9
5 ps One Arm DB Thruster
10 Hand Release Push Ups
15 DB Ground to Overhead

21-18-15-12-9 reps for time of:
KB Swing
Pull Ups
V-Sit Ups
Jump Lunges

If time:
1 Lap 2 Hand Farmers Walk
1 min rest
x3

Monday, March 27, 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 required 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 / Burpees
2. 30 KB Swings / Plank Ups
3. 35 Jump Squats / Inchworm Push Ups
4. 25 Pull Ups / DB Thrusters

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

Saturday, March 25, 2017

Warm Up: 
10 reps, 2 rounds:
Squats
Lunges
TRX Rows
Bench Push Ups

EMOM
1-3: 15 Box Jumps / Step Ups
4-6: 6 Inchworm Push Ups
7-9: 12 Pull Ups
10-12: 15 2KB Deadlift
13-15: 12 Burpees

AMRAP 12 Ladder 3's 
3 Thrusters
3 KBS
3 V-Sit Ups
+ 3 reps each round

Thursday, March 23, 2017

Warm Up:

10 Scorpions
5 ps One Leg Deadlifts
5 Downward Dog to Upward Dogs
x1

10 Squats
10 TRX Rows
10 Plank Saws
10 Lunges
10 Plank Ups
x2

AMRAP 13
25 KB Deadlift
25 Wall Ball
25 KB Swings
25 DBU KB Push Press

Tabatas
Renegade Row / Jump Lunges
Squat Hold / Spawls

Finisher 
25 Plank Jacks
25 Hollow Rocks
25 In and Outs

Monday, March 20, 2017 and Tuesday, March 21, 2017

Warm Up:

10 Scorions
5 Cat Camels
5 ps Bird Dogs
x1

8 Squats
8 Superman Stars
8 Hollow Rocks
8 Lunges
x2-3

AMRAP 12 Ladder 2's
Pull Ups
Squats
Burpees

-first round is 2 reps for each exercise, add 2 reps to each round (2, 4, 6, 8, etc.)

30:20 x3 
Jump Lunges
DB Push Press
Russian Swings
Wall Balls

-do all 3 sets for each exercise before moving onto the next one

Thursday, March 15, 2017

A.
10 TRX Rows
10 Lunges
10 Hollow Rocks
10 Squats
10 ps Reach Unders
5 Inchworm Push Ups
x3

B.
AMRAP 10
EMOM = 3 Burpees

20 Lunges
15 V-Sit Ups
10 KB Swings

C.
5 Rounds of:
:30 DB Thrusters
:30 Pull Ups
1:00 Rest

D.
3 Rounds of:
1:00 Plank
:30 Side Plank x2
1 Min Rest

Monday, March 13, 2017 and Tuesday, March 14, 2017

Warm Up:

10 TRX Rows
10 Squats
5 Inchworm Push Ups
10 Hollow Rocks
x3

45:15 x3 (17 min)
Pull Ups
Jump Squats
T Push Ups
Reverse Alternating Lunges with DB Shoulder Press
Skipping
Rest

AMRAP 6
15 KB Swings
8 Burpees
10 Tuck Ups

30:10 x3
In and Outs
Bear Plank
Hollow Hold

Saturday, March 11, 2017

Warm Up: 
10 ps Ankle Rolls
10 ps Leg Swings
x1

Set up and practice movements

"Dirty Thirty"
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 KB Fwd or Rev Lunges
30 V-Ups
30 DB Push Press
30 KB Good Mornings
30 Wall Balls
30 Burpees
30 DB Thrusters

*20 minute time cap.

Body Line Drills
60:00 x1
Side Plank L
Front Plank
Side Plank R
Reverse Plank
Superman
Hollow Hold

Thursday, March 9, 2017

Warm Up:

10 Iron Cross
5 ps Downward Dog Reaches

8 Cat Camels
10 Reverse Crunch to Straddle
x1

6 Inchworms
12 Heel Touch Jumps
6 Squats
12 Hollow Rocks
x2

10-1
Burpee Box Jumps
Inchworm Push Ups
KB Swings

AMRAP 10
20 Jump Lunges
10 TRX Rows
10 KB Goblet Squats
20 Tuck Ups
1 Length One Arm Farmer's Walk

Wednesday, March 8, 2017

Warm Up: 

10 Scorpions
5 Downward Dog to Upward Dog
x1

8 Squats
8 TRX Rows
8 Lunges
8 Sit Ups
x2

AMRAP 14
18 Walking Lunges
9 DB Push Press
9 Pull Ups
12 V-Ups

30:15 x3
Wall Balls
Russian Swings
Sprawls
High Plank Knee to Elbow

Monday, March 6, 2017 and Tuesday, March 7, 2017

Warm Up: (10 min)

10 reps, light KB:
Russian Swings
Goblet Squats
Alternating Swings
Push Press
Forward Lunges
x2

4 min on, 2 min off x3 (16 min)
1 KB Swing
1 Renegade Row (ps)

+1 rep each round

AMRAP 10
10 DBU KB Thruster
15 Hollow Rocks
10 Tactical Lunges
10 ps Grasshopper

Saturday, March 4, 2017

Warm Up:

10 Samson Lunges
5 Inchworm Push Ups
10 Squats
10 ps Side Plank Reach Unders
x2

5 RFT:
10 2KB Lunge
10 2KB Swing
10 2KB Push Press
10 2KB Front Squat
10 ea Russian Twist

-rest 3 min-

AMRAP in time remaining:
250m Row
15 Wall Balls
10 TRX Rows
10 Push Ups
30 sec Hollow Hold

Thursday, March 2, 2017

Warm Up: 

5 ps Downward Dog Reaches
Bear Crawl / Crab Walk
x1

8 Squats
8 TRX Rows
8 Sit Ups
8 Lunges
x3

40:20 x3
Ground to Overhead
Lateral Plank Walk
Jump Squats
Hanging Leg Raise
Sprawls

AMRAP 8 Ladder
Manmaker
Front Rack Lunge (ps)
Tuck Ups
+1 rep each round