Thursday, June 29, 2017

A.

2x10
KB Good Mornings
KB Press or Push Press
KB Russian Twist
KB Russian Swings

B.
30:15 x5
DBU KB Thrusters
TRX Row
Burpees

*Complete the sets for each exercise in a row
*1 min rest between exercises

C.
3 RFT:
18 KB Swings
18 One Arm OH Walking Lunges
400 m Run

Wednesday, July 28, 2017

A.
8 Samson Lunges
8 KB Deadlifts
8 Squats
8 ps Reach Unders
x2

B.
40:20 x3
KB Lunges
V-Ups
Shuttle Run
Sumo Deadlift High Pull

C.
5 RFT:
12 KB Swings
8 DBU KB Thrusters
6 Burpees
1 Set Lines

Saturday, July 1, 2017

HAPPY 150th BIRTHDAY, CANADA!

A.

10 Scorpions

10 Squats

5 Inchworms

10 KB Deadlifts 

15 Plank Saws

x2

B.

50:10 x3

Shuttle Run

Hollow Hold

SDLHP

KB Alternating Swings

Rest

C.

150 rep Chipper for Time: 

50 KB Swings

40 KB Lunges 

30 KB DBU Thrusters

20 Burpees 

10 Inchworm Push Ups

Monday, June 26, 2017

A.

8 Squats
8 Superman
8 Lunges
8 Sit Ups
x2

B.
AMRAP 12
12 Alternating DB Snatches
12 DB Goblet Squats
12 Tuck Ups
2 Sets Stairs

C.
30:15 x3-4
Jump Lunges
DB Ground to Overhead
Leg Raise Plank
Reverse Hollow Rock
Russian Twist

Saturday, June 24, 2017

A.
8 Squats
8 Plank Ups - no hips
8 KB High Pulls
8 ps One Leg KB Deadlift
x2

B.
AMRAP 7
1 DBU Thruster
1 Tuck Up
10 Skips
+1/10 reps each round

C.
4 Rounds for Time:
15 KB Swings
10 KB Squats
10 KB DBU Push Press
5 Burpees
3 Sets Stairs

Friday, June 23, 2017

A.
8 Squats
8 Supermans
8 Lunges
8 Sit Ups
x2

B.
60:00 x3
TRX Rows
Stairs
Hollow Hold
Inchworm Push Ups
Rest

C.
AMRAP 10
6 KB Lunges
6 KB Swings
6 KB High Pull
6 KB Thrusters
6 ps KB Russian Twist

Thursday, June 22, 2017

A.

8 Squats
5 Inchworms
8 KB Deadlifts
8 V-Ups
x2

B.
30:15 x4
Push Press
Grasshoppers
TRX Row

C.
Partner Chipper
80 KB Goblet Squats
Run 300m *together
80 KB Swings
Run 300m *together
80 Sit Ups
Run 300m *together
80 Burpees

One partner working at a time, complete the total number of reps between the two of you. The runs are done together.

Monday, June 18, 2017 and Tuesday, June 19, 2017

A.

2 Laps Facing Far Net
10 Samson Lunges
10 ps Plank Toe Taps
10 Squats
10 Sit Ups
10 Superman Stars
10 ps Side Plank Dips

B.
3 RFT:
3x: [5 ps 1 DB Renegade Row + 8 DB Ground to OH + 10 Jump Lunges]
Run 3 Laps Around BB Nets

C.
AMRAP 8
8 Plank Ups
8 ps One Arm DB Push Press
8 Goblet Squats
8 V-Ups

Saturday, June 17, 2017

A.
2 Laps Facing Far Net

10 Squats
5 Bench Push Ups
10 Step Ups
30 sec Plank
30 sec ps Side Plank
x1

B.
AMRAP 13
Run 3 Laps Around BB Nets
10 Sumo Deadlift High Pull
10 KB Squats
5 Push Ups

C.
Partner Chipper
*one person working at a time

80 DBU Thrusters
80 KB Swings
80 Tuck Ups
3 ps 1 Arm Farmer's Walk *together

Thursday, June 15, 2017

A.

2x10, light KB:

Goblet Squats

Push Press

Russian Swings

Russian Twist

B.

40:20 x4

Wall Balls

Pull Ups

Weighted Step Ups

Renegade Row

10-1 for Time:
KB Swings
V-Ups

EMOM = 5 Burpees

Monday, June 5, 2017 and Tuesday, June 6, 2017

A.

2 Laps
Pivoting Squats / Walking Lunges
Tires
10 Reach Unders
10 Sit Ups

B.
45:15 x3
Alternating KB Swings
Hollow Rocks
Tactical Lunges
Torsion Control
Shuttle Run
Rest

5 RFT
5 KB Swings
5 DBU KB Thrusters
5 KB Squats
5 DBU KB Push Press
5 KB Good Mornings
5 KB Burpee Sumo Deadlift High Pull
2 Laps

Saturday, June 3, 2017

A.

3 Laps
5 Downward Dog to Upward Dog
8 ps Side Plank Reach Unders from Elbow
10 Squats
10 Bench/Knee Push Ups
10 Lunges

B.
AMRAP 10
12 KB Swings
4 Inchworm Push Ups
12 Hollow Rocks
1 Set Lines

C.
4 RFT
6 DBU KB Thrusters
12 KB Forward Alternating Lunges
12 KB Step Ups

Thursday, June 1, 2017 and Friday, June 2, 2017

A.

10 Samson Lunges
10 TRX Rows
10 ps BW Russian Twist
5 Inchworm Push Ups
x2

AMRAP 14
6 Push Ups
9 2KB Suitcase Deadlifts
12 Tuck Ups
15 2KB Swings

B.
3 RFT:
2x [10 FR KB Lunges + 8 DBU KB Push Press + 6 V-Ups]
50 Skips

C.
3x
1 lap Farmer's Walk
-heaviest possible