September 30, 2017

A. (10 min)

15 KB Deadlifts
10 HR Push Ups
10 Alt Supermans
10 Hollow Rocks
x2

B. (15 min)
3 Rounds not for time of:
10 One Arm KB Swings L
10 One Arm KB Swings R
10 One Arm KB Push Press L
10 One Arm KB Push Press R
10 One Arm Bent Over Row L
10 One Arm Bent Over Row R
10 One Arm KB OH Lunges L
10 One Arm KB OH Lunges R
15 KB Swings

Rest 1 min between rounds.
Increase the weight each round if you can.

C.
AMRAP 8
8 KB Squats
8 Burpees
8 Tuck Ups

Thursday, September 28, 2017

A.
2 Laps Facing the Far Net
15 Squats
10 Supermans
10 ps Reach Unders
10 Hollow Rocks

B.
1 min per station, 30 sec rest between each:
Goblet Squats
Inchworm Push Ups
Run Lines
V-Ups

C.
50-40-30-20-10
KB Swings
25-20-15-10-5
Jump Squats

Monday, September 25, 2017 and Tuesday, September 26, 2017

A.

8 Lunges
8 Superman
8 Squats
8 V-Sit Ups
x2

B. (14 min)
AMRAP 4 x3
5 Box Jumps
7 ps Grasshoppers
9 DB/KB Thrusters

Rest one minute between each AMRAP.
Start each round where you left off.

C. (5 min)
30:15 x2
Hollow Rocks
Side Plank Dips L
Side Plank Dips R
Hollow Hold

D.
5 RFT:
5 DB Push Press
5 ps Reverse Alternating FR DB Lunges
10 ps Renegade Row

Thursday, September 21, 2017

A.

3 Rounds of:
10 Sit Ups
10 Squats
5 Sprawls
10 Jump Lunges

B.
AMRAP 12:
Run 250m
20 Steps KB Walking Lunges
10 Hand Release Push Ups

C.
EMOM 15:
7 KB Swings
5 KB Squats
3 Burpees

Monday, September 18, 2017 and Tuesday, September 19, 2017

A. (10 min)

2x10, light KB:
Goblet Squats
Push Press
Russian Swings
Russian Twist

B. (16 min)
40:20 x4
Wall Balls
Pull Ups
Weighted Step Ups
Renegade Row

C. (10 min)
10-1 for Time:
KB Swings
Tuck Ups
EMOM = 5 DBU KB Thrusters

Saturday, September 16, 2017

A.

3 Laps
10 Hand Release Push Ups
10 Supermans
5 Downward Dog to Upward Dog
10 Squats
10 Sit Ups
10 Lunges

B.
30:15x3
Jump Lunges
Hollow Hold
KB DBU Push Press
V-Ups
Lunge to Press
Rest

C.
3 RFT:
3x (8 KB Squats + 8 KB Swings + 8 ps KB Russian Twist)
2 Sets of Lines

Thursday, September 14, 2017

A.

10 reps each, 2 rounds, light KB:
Squats
Push Press/Press
Russian Swings
Lunges
Russian Twist

B.
6 Rounds for Time:
10 ps Renegade Row
15 Wall Balls
10 Push Ups
Rest one minute after every two rounds.

C.
AMRAP 15
10 DB Push Press
10 KB Swings
10 Box Jumps

Monday, September 11 and Tuesday September 12, 2017

A.
Stairs x2
10 Samson Lunges
10 Squats
10 Hollow Rocks
10 ps Reach Unders
10 Plank Ups

B.
1 min per station, 3 rounds:
KB Swings
Stairs
One Arm KB Row (switch halfway)
Inchworm Push Ups
Rest

C.
AMRAP 10
EMOM = 10 Jump Squats
7 ps KB Reverse Alternating Lunges
7 ps Sumo Deadlift High Pull
10 V-Sit Ups

D.
Core

Saturday, September 9, 2017

A

2 Laps
10 Squats
10 Alternating Supermans
10 Samson Lunges.
10 V Ups
10 ps Side Plank Dips
x1

B.
AMRAP 10
2 DB Snatches
2 Jump Squats
+ 2 reps each round

C.
21-15-9-15-21 for Time:
DB 1 Arm Overhead Walking Lunges
Mountain Climbers (ps)
Sit Ups

*14 min time cap.

D.
30:15x3
DB Russian Twist
Side Plank Left
Side Plank Right

Thursday, September 7, 2017

A.

2 Sets Stairs
10 Samson Lunges
10 Squats
10 ps Reach Unders
5 Inchworms
x1

B.
Tabatas (20:10x8)
Jump Squats
Push Ups
CF Sit Ups

1 min Rest between each one.

C.
21-15-9:
KB Swings
DBU KB Thrusters
Burpees
400m Run (or 0.25 miles on TM or 250m Row)

Monday, September 4, 2017

A.

2 Rounds of:
10 Squats
5 Downward Dog to Upward Dog
10 Sit Ups
10 Reverse Lunges
15 KB Deadlifts

B. (20 min)
Chipper:
3 Long Laps
40 KB Swings
7 Burpees
40 Squats
7 Burpees
30 Hand Release Push Ups
7 Burpees
30 Lunges
7 Burpees
20 DBU Push Press
7 Burpees
20 V-Sit Ups
7 Burpees
3 Long Laps

*20 min time cap.

C.
30:15x3
Hollow Rocks
Superman Hold or Reverse Hollow Rock
Hollow Hold or Flutters

Saturday, September 2, 2017

A. (10 min)

2 Laps Facing Far Net

5 Inchworm Push Ups

10 Hollow Rocks

15 Squats

10 Superman Stars

2 Laps

B. (10 min) 

30:15x5
Alternating DB Snatch

DB Russian Twist

Jump Lunges 

C. (15 min)

For time:
25 Burpees
30 DB Thrusters
3x [5 Manmakers + 10 DB FR Squats + 15 Tuck Ups]
20 DB Thrusters
15 Burpees