Thursday, December 30, 2017

A. (10 min)

8 Lunges
8 Sit Ups
8 Squats
8 Tuck Ups
x3

B. (12 min)
EM0M x4
Minute 1: 4-6 Jump Assisted Negative Pull Ups
Minute 2: 15 KB Swings
Minute 3: 4-6 Inchworm Push Ups

C. (12 min)
AMRAP 12
10 Step Ups
10 Thrusters
10 Renegade Row
10 Walking Lunges
10 Burpees
10 V-Ups

Tuesday, November 28, 2017

A. (10 min)
10 Supermans
10 Lunges
10 Sit Ups
10 Squats
10
x3

B. (16 min)
40:20x4

Lunge to DBU Press

2KB Swing
Wall Balls

KB Russian Twist 

C. (8 min)
3 Rounds of:1:00 Plank
:30 Side Plank x2
1 min rest

D.

Max 2KB Thrusters in 2 min

Monday, November 27

A. 

3 ps Clock Lunges
5 Inchworm
10 Jump Squats
10 Hollow Rocks
10 TRX Rows
X2

B. (14 min)
AMRAP 4 x3
3 ps DB Snatch
6 Push Ups
9 DB Thrusters

1 min rest between AMRAPs

C.
6 RFT3 DBU Fwd Lunge Squat Bkwd Lunge
12 KBS
6 KB Squat Cleans
12 Tuck Ups

Saturday, November 25, 2017

A.

10 Squats
10 TRX Rows
10 ps Side Plank Dips
10 Sprawls
10 KB Deadlift
10 Reverse Crunch to Straddle
x2

B.
3 min on, 2 min off.
Complete the required reps for the first exercise, and then as many reps as possible of the second one in the time remaining.

1. 40 Russian Swings / Pull Ups
2. 25 Thrusters / Burpees
3. 20 ps Reengade Row / Sit Ups
4. 50 Jump Squats / Inchworm Push Ups

C.
Body Line Drills
60:00x1
Side Plank L
Plank
Side Plank R
Reverse Plank
Superman
Hollow Hold

Thursday, November 23, 2017

A.

2 Rounds:
8 Squats
8 ps Reach Unders
5 ps One Leg BW Deadlift
8 Hand Release Push Ups
8 TRX Rows
8 Sprawls

B. (14 min)
60:00x3
2KB Suitcase Deadlift
Push Ups
KB Swings
Burpees
1 min rest between rounds.

C.
AMRAP 15
25 Wall Balls
25 DB Snatches
25 DB Goblet Squats
25 Pull Ups

Tuesday, November 21, 2017

A.

8 Squats
8 Plank Ups
8 Lunges
8 Tuck Ups
x3

B.
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.
Score is heaviest weight used on final round.

Compare to September 30, 2017.

C.
3 RFT:
50 Skips or 25 Double Unders
3x [8 Plate Ground to Overhead + 8 Plate OH Reverse Alternating Lunges + 8 V-Ups]

Monday, November 20, 2017

A.

10 Squats
10 TRX Rows
10 Hollow Rocks
30 sec ps Side Plank
x3

B.
3 min on, 1 min off of, 3 rounds:
8 ps Renegade Row
8 Box Jumps or Step Ups

C.
20-15-10-10-15-20 reps for time: 
KB Swings
DBU KB Thrusters
Sit Ups

Saturday, November 18, 2017

A. (10 min(
10 Samson Lunges
15 Tuck Ups
10 Squats
10 Sprawls
10 Sit Ups
x2

B. (10 min)
30:15x5
Jump Lunges
TRX Rows
V-Ups

C.
3 RFT:
25 Wall Balls
20 KB Swings
15 Cal Row
10 Burpees
5 Inchworm Push Ups

Thursday, November 16, 2017

A.

10 TRX Rows
10 Squats
10 Sit Ups
10 ps Reach Unders
x3

B.
AMRAP 10:
10 Jumping Pull Ups
10 DBU KB Press
15 KB Swings

C.
20:10x4/exercise
DB Snatch L
DB Snatch R
Tuck Ups
Burpees
2KB Swings

Tuesday, November 14, 2017

A.

2x10 with a light KB:
Squat
Press
Russian Swing
Row (ps)

B.
AMRAP 12
2 Goblet Squats
2 Inchworm Push Ups
2 Sprawls
2 Laps Farmer's Walk
+ 2 reps each round (except the Farmer's Walk)

C.
5-7-9-11-9-7-5
DB Snatch (ps)
Renegade Row (ps)
V-Ups

Monday, November 13, 2017

A. (10 min)

10 Samson Lunges
5 Inchworms
10 Hollow Rocks
10 ps Side Plank Dips
x3

B. (17 min)
45:15x3
Bar Hang or OH Hold
Tactical Lunges
TRX Row
Russian Twist
2KB Swing
Rest

C.
AMRAP 8
6 per arm OH DB/KB Forward Lunges
6 Burpees
12 Tuck Ups

Saturday, November 11, 2017

A.
Pivoting Squats / Walking Lunges
10 TRX Rows
15 Tuck Ups
10 Hand Release Push Ups
15 Russian Swings
x2

B.
Tabatas
DBU KB Thruster
Active Plank / KB Lunges

C.
AMRAP 14
1 Manmaker
5 Burpees
10 KB Swings
12 KB Squats
+1 rep on the manmaker each round.

D.
Plank 2:00 min

Tuesday, November 7, 2017

A. (10 min)

8 Squats
8 Hollow Rocks
8 Supermans
8 Plank Ups
8 ps Side Plank Dips
x2

B. (20 min)
3 Rounds of 1 min on, 30 sec off:
Wall Balls
Pull Ups
Box Jumps or Step Ups
Russian Twist

C. (15 min)
AMRAP 11
11 Goblet Squats
11 Hand Release Push Ups
11 Jump Squats
11 Ground To Overhead

Thursday, November 9, 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 = 3-5 Burpees
We did this workout on Thursday, June 15, 2017.

Monday, November 6, 2017

A. (10 min)

10 Alternating Superman
10 Squats
10 Sit Ups
5 Inchworm Push Ups
x2

B. (10 min)
AMRAP 10
E2MO2M = 12 Weighted Step Ups

8 ps Renegade Row
8 DB Push Press
8 V-Ups

C. (20 min)
3 Rounds for Time:
20 KB Swings
20 KB Squats
20 Tuck Ups
20 DBU Thrusters
20 TRX Rows

*18 min time cap.

Saturday, November 4, 2017

A.

10 Squtas
10 Hollow Rocks
10 Push Ups
10 V-Ups
10 KBS
x2

B.
AMRAP 10
5x
[ 1 DB Hang Power Clean
  1 DB Front Squat
  1 DB Push Press
  1 DB Thruster ]
50 Skips or 25 Double Unders

C.
21-15-9-15-21
KB Sumo Deadlift
Sit Ups
Sprawls

Thursday, November 2, 2017

A.
5 Inchworm Push Ups
10 Lunges
10 TRX Rows
5 Squats
5 Drop Squats
5 ps One Leg V-Ups
x3

B.
90:30x2
Jump Squats
KB Swings
KB Walking Lunges
Tuck Ups
Burpees

C.
AMRAP 8 Ladder
1 DBU Thurster
1 Hand Release Push Ups
1 Jump Pull Ups
+1 rep each round.