Tuesday, October 31, 2017 and Wednesday, November 1, 2017

A. (10 min)
8 Scorpions

8 Bootstraps
8 Squats
8 TRX Rows
8 Sit Ups
8 Plank Ups
x2

B. (16 min)
40:20x4
DB Renegade Row
Anchored Sit Ups
DB Thrusters
Double Unders / Skipping

C. (10-15 min)
EMOM Death By:
KB Swings
Box Jumps or KB Step Up

Start with 1 rep of each exercise, then add a rep to each exercise at the top of each minute. Keep going until you cannot fit in the required reps for that minute before hitting the next minute.

*Hold a 30 sec plank once out until everyone is done.

Monday, October 30, 2017

A.
10 Lunges
10 Hollow Rocks
10 Supermans
10 ps Side Plank Dips
x2

B.
Tabatas:
Jump Lunges / Hand Release Push Ups
Russian Swings / Active Plank
Goblet Squats / Jump Squats

*1 min rest between each tabata.

C.
21-18-15-12-9-6-3
Wall Balls
Pull Ups
V-Ups

Saturday, October 29, 2017

A.

10 Arm Swings
10 Cat Camels
x1

10 Push Ups
10 KB Swings
10 Lunges
10 Sit Ups
x2

B. (17 min)
45:15x3
TRX Reverse Flys
Wall Balls
Hollow Hold
KB DBU Lunge to Press
Rower / Skipping
Rest


C. (12 min)
5-7-9-11-13

DB Snatch (each side)

Renegade Row (each side)

Thursday, October 26, 2017

A.

2 Rounds:
8 Bootstraps
8 Squats
8 Hollow Rocks
8 Alt Superman
8 Jump Lunges

B. (15 min)
4 Rounds, rotate through: 
1st Round: 1 min on, 1 min off
2nd Round 45 sec on, 45 sec off
3rd Round 30 sec on, 30 sec off
4th Round: 15 sec on, 15 sec off

Pull Ups
Burpees
Sit Up

C. (16 min)
3 Rounds of 4 min on, 2 min off of:
15 KB Swings
12 Goblet Squats
8 (4 ps) Weighted Step Ups 20"

Rx: 24/16kg
Px: 20/12kg

*Score is total reps (35 reps per complete round).

Monday, October 23, 2017 and Tuesday, October 24, 2017

A. (10 min)  2 Rounds:
10 Squats
10 ps Side Plank Reach Unders
10 TRX Rows
5 Inchworm Push Ups
10 Plank Ups

B.
EM.5OM 8
8 2KB Swing
5 ps One Arm KB Press
8 ps KB Russian Twist

Every 1:30 complete each exercise and it's reps. The time left on the clock is your rest. 

C. (12 min)

AMRAP 12
12 Box Jumps or Step Ups
8 Thrusters
6 Burpees

Saturday, October 21, 2017

A.

8 Squats
8 Supermans
8 Lunges
8 Sit Ups
X2

B.
40:20x4
KB Jump Squats
TRX Rows
DBU KB Thrusters
V-Ups

C.
5 RFT:
6 Manmakers
16 Walking Lunges
12 Tuck Ups

Thursday, October 19, 2017

A.

10 Scorpions
5 Downward Dog to Upward Dog
5 Cat Camels
X1

2x8 light KB:
Russian Swings
Squats
Push Press
Lunges

B.
AMRAP 5
8 Wall Balls
8 Burpees

-rest 2 min-

AMRAP 5
8 Pull Up
8 Thrusters

-rest 2min-

AMRAP 5
8 KB Swings
8 One Leg V-Ups

C.
5 RFT:
10 DB Snatch L
10 One Arm DB OH Fwd Alt Lunges L
10 DB Snatch R
10 One Arm DB OH Fwd Alt Lunges R
10 Push Ups

Monday, October 16 and Tuesday, October 17 and Wednesday, October 18, 2017

A.

10 Russian Swings
5 Squats
5 Drops Squats
10 Hollow Rocks
10ps Russian Twist (feet down)
5 Inchworms
x2

B.
3 Rounds for Time:
30 KB Swings
30 Jump Squats
30 TRX Rows
30 Wall Balls
30 Sit Ups

*25 min time cap.

C.
30:10x3
Jump Lunges
Hollow Hold/Scissors
Side Plank/Star L
Side Plank/Star R

Saturday, October 14, 2017

A.
8 Squats
15 Tuck Ups
8 Lunges
15 Sit Ups
5 Inchworms
x2

B.
30:15x5
Lunge to Press
Russian Twist
Wall Balls
Pull Ups

Do all 5 sets for each exercise before moving onto the next one. Start at any station.

C.
10-15-20-15-10
2KB Swings
2KB Push Press
Jump Squats
V-Ups

Thursday, October 12, 2017

A. 2x8 light KB:
Squats
Push Press
Rows (ps)
Russian Twist

B. (17 min)

45:15 x3
Wall Balls
Alternating DB Snatch
Weighted Step Ups
Renegade Row
Ab Wheel / SB Rollout from Knees / SB Rollouts
Rest

C. (12 min)
3 3min AMRAPs with 1:30 rest inbetween each:
1 1KB Squat Clean
1 Burpee

+1 rep each round.

Start back at one each set. 

Monday, October 9, 2017

Saturday, October 7, 2017

A. (8 min)

8 reps, 2 rounds, light KB:
Squats
Swings
Lunges
Push Press
Rows

B. (15 min)
30:30x5
Wall Balls
Sprawls
Russian Swings

C. (12 min)
8 Rounds for Time:
8 Pull Ups
8 DB/KB Push Press
8 Box Jumps
1 min rest after every 2 rounds.

Thursday, October 5, 2017

A.
300m Run / 0.19 miles on treadmill
5 Inchworm Push Ups
10 Drop Squats
10 Lunges
10 ps Reach Unders
300m Run

B.
AMRAP 10
3 DBU Thrusters
3 KB Swings

C.
5 Rounds for Time:
10 Burpees
15 Push Ups
20 Sit Ups
25 Squats

*17 min time cap.

Wednesday, October 4, 2017

A.

10 Squats with Hip Opener
5 Inchworm Push Ups
10 ps KB Row
10 Hollow Rocks
x3

B.
AMRAP 3
Complete the required reps for the first exercise, and then do as many reps as possible for the following exercise.

1. One set of lines / DBU KB Thrusters
2. 35 KB Swings / V-Ups
3. 40 Jump Squats / Push Ups
4. 12 ps Sumo Deadlift High Pull / Burpees

C.
21-15-9
KB Walking Lunges
KB Push Press
Tuck Ups
Buy Out: 3 Long Loops Run

Monday, October 2 and Tuesday, October 3, 2017

A.

10 Lunges

10 Push Ups

15 Russian Swings

10 Sit Ups

10 ps Side Plank Dips

x2

B. (12 min)

45:15 x3

Hollow Hold

KB Forward Lunges

Lateral Plank Walk

KB Push Press 

C. (15 min)
5 Rounds for Time:
1 Long Loop or 20 Box Jumps
20 KB Swings
12 Burpees

*17 min time cap.