Thursday, August 31, 2017

A.

3 Laps
8 Inchworms
10 Squats
10 Supermans
10 Sit Ups

B.
AMRAP 12
15 Goblet Jump Squats
15 V-Ups
15 DB Ground to Overhead

C.
In Teams of 2, Complete 7 Rounds of:
10 DB Power Cleans
12 DB Push Press
18 Push Ups
Break the rounds, reps, and exercises up how you like.

*16 min time cap.

Monday, August 28, 2017

A.
2 Laps Facing Far Net
Pivoting Squats / Backwards Walking Lunges
Jog
15 Russian Swings
10 ps Reach Unders
10 V Ups
10 Hollow Rocks

B.
Tabatas: 20:10x8
KB Squats / Lateral Plank Walk
SDLHP / Tuck Ups

C.
Court Lines

D.
2 RFT:
50 KB Swings
40 KB Lunges
30 DBU KB Thrusters
20 Burpees
10 Inchworm Push Ups

Saturday August 26,2017

A.

2 Laps Facing Far Net
15 KB Deadlifts
10 Squats
5 Inchworm Push Ups
10 Hollow Rocks
10 KB Push Press
15 Heel Touch Jumps
X1

B.
30:15x4
KB Jump Squats
HR Push Ups
Lunge to Press
Alt. Swings

*All 4 sets for each exercise are done in a row.

C.
8 RFT:
8 KB Clusters
5 Burpees
1 Long Lap

Thursday, August 24, 2017

A.

2 Laps
10 Samson Lunges
15 DB Ground to Overhead
20 Tuck Ups
10 Hand Release Push Ups
10 Squats
x1

B.
4 Rounds of 1 min/Station
Alternating DB Snatches
Jump Lunges
V-Ups
Rest

C.
4 Rounds for Time of:
2x (6 Burpees + 12 BW Squats)
1 Long Lap

Saturday, August 19, 2017

A. (10 min)
2 Court Lengths
Pivoting Squats / Walking Lunges
Jog
15 KBS
Plank Hold

B. (17 min)
45:15x3
2KB Thrusters
2KB Renegade Row
2KB Swing
2KB OH or FR Hold
Hollow Hold

C.
2 RFT
25 KBS
20 KB Squats
15 Sit Ups
10 Burpees
5 Inchworm Push Ups

Thursday, August 17, 2017

A.

2 Laps
8 Squats
12 KB Deadlift
8 Samson Lunges
10 Hollow Rocks
x1

B. (16 min)
3 Rounds of 4 min on 2 min off of:
8 Thrusters
8 Burpees
Run - 1 length to net and back

C.
21-18-15-12-9-6-3
1 or 2 Arm KB OH Walking Lunges
KB Swings
V-Ups
1 set stairs after each round

*20 min time cap

Monday, August 14, 2017 and Tuesday, August 15, 2017

A.

2 Laps
10 Squats
10 Hand Release Push Ups
10 Superman
10 ps Reach Unders
10 Sit Ups
x1

B.
AMRAP 12 Ladder 2's
2 FR DB Squats
2 DB Chest Press
2 ps DB Sit Up

C.
4 RFT:
8 ps Renegade Row
10 DB Push Press
12 Tuck Ups
14 DB Ground to Overhead

*12 min time cap

Saturday, August 12, 2017

A.
5 Inchworm Push Ups
10 Jump Lunges
10 ps Side Plank Dips
10 ps Grasshopper
15 Tuck Ups
x2

B.
For Time:
40 KB Swings
40 Jump Squats
40 DBU KB Push Press
40 RHR/Superman
40 V-Sit Ups
40 Jump Lunges
40 KB Deadlift
40 Sit Ups
40 DBU KB Thursdays
40 Burpees

Thursday, August 10, 2017

A. (10 min)
5 ps Quad Reach
10 ea Ankle Rolls
10 Arm Swings
x1

5 Inchworm Push Ups
10 Squats
10 KB Swings
10 TRX Rows
x2

B. (30 min)

C. (30 min)
AMRAP 5:
7 Burpees 

7 Jump Squats

-rest 1 min_

AMRAP 5
7 ps KB Lunges

7 KB Swings

-rest 1 min-

AMRAP 5:
DB One Arm Sit Ups

-rest 1 min-

AMRAP 5:
7 ps DB Snatches
7 Push Ups

-rest 1 min-

AMRAP 5
Rowing (for calories)

*Score total reps between all the AMRAPs
*Start at any AMRAP

Monday, August 7, 2017 and Tuesday, August 8, 2017

A.
10 Squats
10 Superman
10 Lunges
5 ps Quad Stretch Reaches
10 ps Reach Unders
X1

B. 

45:15 x3
2KB Renegade Row
Russian Twist
Run Lines
KB Push Ups
2KB Swing
Rest

C.
3 RFT: 
5 Thrusters
10 Walking Lunges
5 ea Step Ups
Run 1 Long Lap / 0.13 miles

Saturday, August 5, 2017

A.

3 Laps
5 D Dog to U Dog
8 Bootstraps
8 KB Squats
10 Russian Swings
10 ps Orbit
10 Plank Ups

B. (13 min)
3 Sets of 3 min on, 2 min off:
1 DBU Thruster
1 Burpee
+1 rep each round, each set start back at 1

C.
5 RFT:
2x: 8 ps Grasshopper + 8 Lunge to Press + 8 Swings
1 Set Court Lines

Thursday, August 3, 2017

A.

300m Run
10 Samson Lunges
5 Inchworms
10 Sit Ups
15 KB Swings
10 Squats
10 Burpees

B.
AMRAP 12

Run Court Down Stairs
10 Push Ups
10 2KB Push Press

C.
21-15-12-9-6-3 

V-Sit Ups
2KB Swings
2KB / Goblet Squats