Tuesday, August 1, 2017

A.  

2 Laps
Pivoting Squats / Walking Lunges
Jog
10 ps BW Russian Twist
15 Russian Swings

B.
30:15x4
KB Jump Squats
KB Russian Twist
KB Burpee High Pull

* All 4 sets in a row per exercise.

C.
5-10-15-20-15-10-5
DBU Thrusters
KB Swings
Tuck Ups
Jump Lunges

Monday, July 31, 2017 and Tuesday, August 1, 2017

A.

10 Samson Lunges
10 Cobras
10 Squats with Hip Opener
10 Hollow Rocks
x2

B.
"25 to Life"
Do 25 reps of each exercise, twice through, as fast as possible, or as far through as you can in the 20 minute time cap.

25 ps KB Stationary Lunges *
25 Reverse Hollow Rocks or Supermans
25 KB Swings *
25 Prison Push Ups (8 cycles through + 1 extra push up)
25 Prisoner Squats
25 Pike Press
25 Sit Ups

C.
"Deck of Cards" Finisher
Draw a card for the number of reps for each exercise:
- Russian Swings *
- Burpees
- V-Ups

- Court Lengths

- DBU KB Thrusters

We did this workout a few other times.

Saturday, July 29, 2017

A. (10 min)

2 Laps
5 ps Downward Dog Reaches
5 Inchworms
10 Squats with Hip Opener
10 Russian Swings
5 ps KB Orbit
10 ps BW Russian Twist
x1

B. (16 min)
40:20 x4
Run Lines
Orbit with Stall
Box Jumps/Step Ups
SDLHP

C. (10 min)
3 RFT:
8 KB Swings
8 KB Squats
8 KB DBU Push Press
8 KB Thrusters
8 KB Swings
1 Long Lap

Thursday, July 27, 2017

A.

1 Set Stairs
8 Hand Release Push Ups
10 Squats
10 V-Ups
x2

B.
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. 300 m Run / KB Clusters
2. 30 KB Swings / Burpees
3. 30 KB Squats / Jump Squats
4. 3 Sets Stairs / Tuck Ups

C.
AMRAP 8
5 Inchworm Push Ups
5 ps Alternating Sumo Deadlift High Pull
10 DBU KB Push Press

Monday, July 24, 2017

A.

I set Stairs
10 Squats
5 Inchworm Push Ups
10 Sit Ups
x2

B.
Tabatas: 20:10x8
DB Snatch L / DB Snatch R
DB Ground to OH / V-Ups
Sprawls / Tuck Ups

*3 sets stairs between tabatas.

C.
3 RFT:
8 ps One Arm DB Renegade Row
8 ps One Arm Push Press
25 Jump Squats
300m Run

Thursday, July 21, 2017

A.
10 Samson Lunges
8 Inchworm Push Ups
10 Squats
5 Downward Dog to Upward Dog
15 Tuck Ups
x1

B.
5 Rounds of 30 sec on 30 sec of:
Burpees
Wall Balls
TRX Rows

C.
21-18-15-12-9-6-3 reps for time of:
KB Swings
KB Push Press
KB Lunges

Saturday, July 22, 2017

A. (10 min)

3 Laps
10 Samson Lunges
8 T Push Ups
10 Sit Ups
10 Jump Squats
10 Russian Swings

B. (16 min)
4 Rounds, 2 min on, 2 min off of:
10 Burpees
Max Reps KB Clusters

Score is total reps of clusters between all 4 rounds.

C. (10 min)
4 RFT:
15 KB Swings
10 KB Squats
1 Long Lap

Monday, July 17, 2017 and Tuesday, July 18, 2017

A. (10 min)

3 Laps
10 Squats
10 KB Deadlifts
10 Plank Ups
10 Hollow Rocks
x1

B. (16 min)
40:20 x4
KB Swings
Tuck Ups
KB Squats
Plank with Leg Raise

C. (15 min)
10-1 for Time:
Burpees
V-Ups

EMOM = 5 DBU Thrusters

Saturday, July 15, 2017

A. (10 min)

3 Laps
10 Lunges
10 Squats
10 Jump Squats
10 Sit Ups
5 Inchworms
10 ps Side Plank Dips
x1

B.
AMRAP 10
2x: (8 Goblet Reverse Lunges + 4ps One DB Renegade Row + 8 Bench Jumps or DB Step Ups)
Run 2 Laps

C. (15 min)
12-10-8-6 for time:
DB Snatch (ps)
DB Goblet Squat
DB One Arm Deadlift
DB One Arm Floor Chest Press (ps)
Tuck Ups (double reps: 24-20-16-12)

Thursday, July 13, 2017

A. (10 min)

2 Laps
10 Squats
5 Inchworm Push Ups
10 KB Good Mornings
x2

B. (15 min)
3 rounds of:
1 minute 2KB Bent Over Row
:30 seconds Rest
1 minute Push Ups
:30 seconds Rest
I minute Jump Squats
:30 seconds Rest

C. (10-15 min)
For time complete:

15 Burpees
7 2KB Thrusters
18 2KB Swings

12 Burpees
6 2KB Thrusters
15 2KB Swings

9 Burpees
5 2KB Thrusters
12 2KB Swings

6 Burpees
4 2KB Thrusters
9 2KB Swings

3 Burpees
3 2KB Thrusters
6 2KB Swings

Monday, July 10, 2017 and Tuesday, July 11, 2017

A. (10 min)

1 set Stairs
8 Squats
8 KB Deadlift
8 Hollow Rocks
3 ps Clock Lunges
x2

B. (15 min)
Tabatas: 20:10x8
KB Clusters
Jump Lunges / Hand Release Push Ups
Burpee KB High Pull
* 3 sets of stairs between each tabata.

C. (15 min)
3 Rounds for Time: 
20 KB Swings
15 KB Squats
25 CF Sit Ups
300m Run

Saturday, July 8, 2017

A.

2 Laps
10 Samson Lunges
10 Alternating Supermans
10ps Reach Unders
10 Squats
10 Hollow Rocks
10 Push Ups
x1

B.
5 RFT:
20 Steps Walking Lunges
10 Burpees
5 Manmakers

C.
AMRAP 10
3 Laps
15 Ground to Overhead
10 ps Russian Twist

Thursday, July 6, 2017

A.

2 Sets of Stairs
10 Squats
10 Supermans
8 ps Reach Unders
10 Sit Ups
x2

B.
"The Seven"
7 RFT:
7 Push Ups
7 2KB Thrusters
7 V-Sit Ups
7 2KB Squat Cleans
7 Burpees
7 2KB Swings
7 TRX Rows

Monday, July 3, 2017 and Tuesday, July 4, 2017