Monday, January 1, 2018

A.

10 TRX Rows
10 Squats
5 Inchworms
10 Sit Ups
x2-3

B. (10 min)
E :30 x5
1. 6 Goblet or 2KB Front Squats
2. 6 2KB Shoulder Press
3. 6 One Arm Bent Over Row R
4. 6 One Arm Bent Over Row L

* go very heavy.

C. (8 min)
"Crazy 8's"
AMRAP 8
8 Wall Balls
8 Burpees

D. (6 min)
30:15x3
In and Outs
Russian Twist
Active Plank

Friday, December 29, 2017 and Saturday, December 30, 2017

A.

8 Iron Cross
8 Squats
8 Sit Ups
8 Lunges
8 Push Ups
x2

B.
45:15x3
KB Bent Over Row
Tactical Lunges
Farmer's Hold
Sprawls
2KB Swings
Rest

C.
21-15-9
KB Swings
KB Squats
V-Ups

Tuesday, December 26, 2017

A.

1 Length:
High Knees
High Heels
High Kicks
Bear Crawl

1 Round:
6-10  Push Ups
10 Squats
15 Superman
10 Hollow Rocks

B.
"12 Days of Christmas"

This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.

Complete the workout as fast as possible.

1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges

*35 minute time cap. 

Thursday, December 28, 2017

A.

5 Inchworm Push Ups
10 Hollow Rocks
15 Squats
10 Superman Stars
x2

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

We did this workout on Saturday, September 2, 2017. 

Saturday, December 23, 2017

Thursday, December 21, 2018

Monday, December 18, 2017

Saturday, December 16, 2017

A.

2x10, light KB:
Swings
Press
Good Morning
Squat
Russian Twist (ps)

B.
5 RFT:7 KB Swings
7 KB Thrusters
7 KB Burpee to High Pull
7 KB Jump Squats
7 KB Swings
30 sec Rest

*5 burpees if you put down the KB
*KB must be heavy

C.
45:15 x3TRX Rows
KB Lunges
Sit Ups
Wall Balls

We did this workout on Thursday, April 20, 2017.

Thursday, December 14, 2017

A. (8 min)

8 Squats
8 Sit Ups
8 TRX Rows
8 ps Side Hip Raises
8 Jump Lunges
x2

B. (15 min)
2 min on 1 min off x5
40 Russian Swings
Max reps DB Push Press in time remaining

B. (10 min)
AMRAP 7
7 Push Ups
7 Box Jumps
7 V-Ups

C. (5 min)
5 RFT
10 Pull Ups
10 Goblet Squats

Monday, December 10, 2017

A. (5-10 min)

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

B. (15 min)
5 Rounds of 30 sec on 30 sec of:
Burpees
Wall Balls
TRX Rows

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

We did this workout on July 21, 2017.

Saturday, December 9, 2017

A.

10 Squats
10 Superman Stars
8 ps Reach Unders
10 Sit Ups

8 Sprawls
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
We did this workout on Thursday, July 6, 2017.

Thursday, December 7, 2017

A.
Arm Swings
Hip Circles
Bootstraps
Squats
30 sec Plank

10x:
2 Hand Swing
Alternating Swing
2 Hand Clean L
2 Hand Clean R
Push Press L
Push Press R

B.
30:0x3
Russian Swing
Alternating Swimg
Clean L
Thruster
Clean R
DBU Lunge
Good Morning
Push Press L
Full Swing
Push Press R
Rest

C.
45:15x3
KB Jump Squats
Pull Ups
Russian Twist

Tuesday, December 5, 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

Monday, December 4, 2017

A.

10 Superman Swims
10 Squats
10 TRX Rows
10 Hollow Rocks
5 Reverse Crunch to Straddle
x2

B.
50:10 x3
2KB Overhead Hold
Hollow Hold
2KB Front Squat
Pull Ups
Rest

C.
5 Rounds for Time:
5 Manmakers
10 Step Ups

Saturday, December 2, 2017

A.  2x8. light KB:
Squats
Russian Swings
Press/Push Press
Lunges
Russian Twist

B.
AMRAP 14 Partner
10 2KB Thrusters
10 OH Walking Lunges
5 Burpees

Alternate complete rounds with a partner.

C.
AMRAP 8 Ladder:
Jump Squat
Hand Release Push Up
KBS