Monday, May 1, 2017

A. (10 min)
Pivoting Squats / Walking Lunges
10 TRX Rows
10 Sit Ups
5 Inchworm Push Ups
x2

B. (12 min)
AMRAP 12
6 ps Renegade Row
12 Front Squats
6 Burpees
6 ps One Leg V-Ups

C. (16 min)
40:20 x4
DBU KB Thrusters
Hollow Hold/Flutters
Tactical Lunges
Pull Ups

Saturday, April 29, 2017

A.

2x8 light KB:
Full Swings
DBU Thrusters
Good Mornings
Lunges
Russian Twist

B.
5 RFT:
6 ps DB/KB Step Ups
12 Wall Balls
4 Burpees
10 V-Ups

C.
AMRAP 12
1 Lap Farmer's Walk
20 Russian Swings
5 Push Ups
10 TRX Rows

Thursday, April 27, 2017

A. (10 min)

5 Inchworm Push Ups
10 Supermans
10 Side Hip Raises
10 Squats
10 KB Deadlifts
x2

B. (12 min)
30:15 x3
*do all 3 sets in a row for each exercise

TRX Rows
Burpees
Alt. Sumo Deadlift High Pull
Jump Lunges
Lateral Plank Walk

C. (12 min)
2 rounds for time:

10 KBS
5 KB Squats
10 Tuck Ups

9 KBS
6 KB Squats
10 Tuck Ups

8 KBS
7 KB Squats
10 Tuck Ups

7 KBS
8 KB Squats
10 Tuck Ups

6 KBS
9 KB Squats
10 Tuck Ups

5 KBS
10 KB Squats
10 Tuck Ups

Monday, April 24, 2017 and Tuesday, April 25, 2017

A.
5 Downward Dog to Upward Dog
5 Cat Camels
10 Bootstraps
x1

8 Squats
8 TRX Rows
8 Lunges
8 Sit Ups
x2-3

B.
AMRAP 10:
10 Pull Ups
10 ps One Arm OH DB/KB Walking Lunges
5 Burpees

C. (15 min)
"Deck of Cards Tabata"

Card Number = Exercise
2: KB Russian Twist - Feet Down
3: KB Plank Drags
4: Alternating Sumo Deadlift High Pull
5: KB Squats
6: Jump Lunges
7: Plank Jacks
8: Burpees
9: KB Burpee High Pull
10 or Face: KB DBU Thrusters
Ace: KB Swings

Suit = Number of Tabata sets
Hearts: 2
Spades: 4
Diamonds: 6
Clubs: 8

Saturday, April 22, 2017

A.

5 Cat Camels
10 Superman Flutters
5 Inchworm Push Ups
10 Squats
10 Jump Lunges
x2

B.
AMRAP 12
30 sec. Active Bar Hang
6 ps Step Ups
12 DB Push Press
12 KB Deadlifts
6 ps One Leg V-Ups

C.
10-1
KB Swings
Burpees
Box Jumps

Thursday, April 20, 2017

A.

2x10 with light KB:
Swings
Press
Good Morning
Squat
Russian Twist (ps)

B.
5 RFT:
7 KB Swings
7 KB Thrusters
7 KB Burpee to High Pull
7 KB Jump Squats
7 KB Swings
30 sec Rest

*5 burpees if you put down the KB
*KB must be heavy

C.
45:15 x3
TRX Rows
KB Lunges
Sit Ups
Wall Balls

Tuesday, April 18, 2017

A. (10 min)

10 TRX Rows
10 Squats
10 Hollow Rocks
10 Lunges
x2

B. (10 min)
AMRAP 10 Ladder
Thruster + Reverse Lunges
Renegade Row
Inchworm Push Up
+1 rep each round.

C.
30:15 x3 (6 min)
Russian Swings
Plank Drags
Jump Squats

D. (6 min)
Core: 30:10 x3 
Side Plank Star L
Active Plank
Side Plank Star R

Monday, April 17, 2017

Warm Up:
10x2
TRX Rows
Squats
Lunges
Sit Ups
Heel Touch Jumps

25x2
Box Jumps
Thrusters
KB Swings
Pull Ups
Tuck Ups

15x2
Burpees
KB Squats
HR Push Ups
Jump Lunges
Reverse Hollow Rock

10x2
Manmakers
Burpee Box Jumps
Wall Balls
V-Sit Ups

Finisher:
25 Plank Ups

Saturday, April 15, 2017

Warm Up:

12 Reverse Lunges

30 sec Sky Diver Hold
6 Burpees
12 Hollow Rocks
x2

Chick:

Double Tabatas
40:20 x 4 (4 min per exercise = 12 min)
Manmakers
Overhead Reverse Alternating Lunges
KB Swings

Egg:

AMRAP 11
12 Goblet Squats
12 Walking Push Ups
12 Alternating One Arm KB Swings (6ps)
12 Pull Ups

Thursday, April 13, 2017

A.

10x2, light KB
Goblet Squat
Push Press
Russian Swings
Lunges
Good Mornings

B.
AMRAP 12
5 Renegade Manmakers
15 Russian Twist
10 ea Fwd/Bkwd Lunges

C.
EMOM x 5 min
10 Alternating DB Snatches
max burpees in the remaining time

- Rest 1 min -

Repeat one more time, score total number of burpees.

Tuesday, April 11, 2017

A. (10 min)
5 Inchworm Push Ups
10 Plank Ups
5 Squats
5 Jump Squats
x3

B. (17 min)
45:15 x3 
KB Swings
Burpees
TRX Rows
Jump Squats
KB Plank Drags

C. (5 min)
Tabata
KB DBU Thrusters

D. (5 min)
30:10 x2-3
V-Sit Ups
Plank Leg Raises
Flutter Kicks

Monday, April 10, 2017

A.

Walking Lunges / Backwards Walking Lunges
Crab Walk / Bear Crawl
5 Cat Camels
5 ps Bird Dogs
x1

10 Squats
10 Cobras
10 Hollow Rocks
x2

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

C.

AMRAP 6

5 ps KB Renegade Row

5 KB Push Ups

10 2KB Swings

Saturday, April 8, 2017

A.

2x10 with light KB
Squats
Push Press
Russian Swings
Side Lunges
Russian Twist

B.
5 RFT:
20 KB Swing
10 KB Squats
5 Burpees
5 ps KB Plank Drags
10 Wall Balls

C.
AMRAP 10
8 ps One Arm Overhead Walking Lunges
6 ps One DB Renegade Row
8 ps One Leg V-Ups

Thursday, April 6, 2017

A.
8 Bridges
8 TRX Rows
8 Squats
8 Hollow Rocks
x2

B.
2 Rounds, 2 min working, 1 min rest:
Complete 10 burpees at the start of each round, then in the time remaining do as many reps as possible of the exercise. Your score is the total reps from all 5 couplets.

1. Pull Ups

2. Wall Balls

3. KB Swings

4. Row (calories)

5. Tuck Ups

C.

30:10 x2-3

Active Plank

Russian Twist

Flutter Kicks 

Wednesday, April 5, 2017

A.

10 reps, 2 rounds, light KB:
Goblet Squats
DBU Push Press
Russian Swings
Lunges
Good Mornings

B.
E :30 x5
1. 6 Goblet Squats
2. 6 Shoulder Press
3. 6 One Arm Row R
4. 6 One Arm Row L

*go very heavy

C.
AMRAP 12
10 TRX Row
10 ps Grasshopper
10 Lunge Jump
10 Push Press
10 V-Sit Up

D.
30:10 x2 
In and Outs
Russian Twist (feet down)
Active Plank

Tuesday, April 4, 2017

A.

5 Downward Dog to Upward Dog
10 Squats
6 Walking Push Ups
10 Hollow Rocks
x3

B.
AMRAP 7
10 KB Swings
5 Burpees
7 Squats

C.
40:20 x4 (20 min)
KB Overhead Hold
Pull Ups
Hollow Hold
Box Jumps / Step Ups
* Rest after 2 rounds

Monday, April 3, 2017

A.

10 Samson Lunges
5 Inchworm Push Ups
10 Reverse Hollow Rocks
10 Plank ups
x3

B.
30:15 x4 (12 min)
TRX Rows
Box Jumps
Levels Push Ups
Russian Swings

C.
5 Rounds for Time:
16 Walking Lunges
5 Thrusters
5 ps Step Ups

Saturday, April 1, 2017

A. (10 min)

10 Squats
5 Inchworm Push Ups
10 Lunges
10 Cobras
10 Hollow Rocks
x2

B. (17 min)
45:15 x3
TRX Rows
Wall Balls
Farmer's Hold
Plate Overhead Reverse Lunges
Lateral Hurdles
Rest

C.
AMRAP 6
1 KB Swing
1 Push Up
1 Tuck Up
+1 rep each round