Tuesday, January 1, 2019

A. (10 min)
8 Squats
8 TRX Rows
8 Samson Lunges
8 Supermans
8 Hollow Rocks
x2

B. (10 min)
20:10x5
Jump Lunges
Plank
DB Push Press

C. (20 min)
1-10 DB Squat Cleans

After each set of the squat cleans, complete 1 set of each of the following exercises and reps. You do each exercise 2x in a row before moving onto the next exercise.

25 Russian KB Swings
20 Ball Slams
15 Burpees
20 V-Sit Ups
25 Box Jumps or Step Ups

Example:
1 DB Squat Clean
15 Burpees
2 DB Squat Cleans
15 Burpees
3 DB Squat Cleans
25 Box Jumps
4 DB Squat Cleans
25 Box Jumps
.....

Monday, December 31, 2018

A.

2 Rounds of:
10 TRX Rows
10 KB Swings
10 Lunges
10 Hollow Rocks
10 HR Push Ups

B.
AMRAP 30
15 Burpees
25 Pull Ups
25 DB Snatch Rx: 55/35
40 Steps 1 Arm OH Lunge Rx: 55/35
40 Sit Ups

Saturday, December 29, 2018

Friday, December 28, 2018

Thursday, December 27, 2018

A.
8 Squas
8 TRX Rows
8 Sit Ups
5 Inchworm Push Ups
x2

B. (12 min)
EMOMx4
1) 5 Negative or Strict Pull Ups
2) 10 DB Chest Press
3) 12 Weighted V-Ups

C. (18 min)
30:30x3
Wall Ball
KB Swing
Burpee
Box Jump
Push Press
Push Up

Wednesday, December 26, 2018

A.
2 Rounds: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. Toes to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges


*35 minute time cap.

Compare to December 26, 2017.

Monday, December 24, 2018

A.

Arm Swings

Cat Camels

Bootstraps

x1

Samson Lunge

TRX Row

KB Swings

Hollow Rock

x2

B. (14 min)

45:15x3

DB Power Clean to Push Press/Jerk

Russian Twist

Renegade Row

Wall Walk / Push Ups

Rest

C.
AMRAP 13 Partner:10 2KB Deadlifts
10 Pull Ups
10 Weighted Step Ups

Alternate complete rounds with a partner.

Friday, December 21, 2018

Saturday, December 22, 2018

Wednesday, December 19, 2018

Thursday, December 20, 2018

Tuesday, December 18, 2018

A. 5 KBS
5 Plate Squats
5 Hollow Rocks
5 ps Reach Unders
x2

Then warm up movements and setup.

B.
"The Hateful Eight" ish
8 Rounds For Time:
8 Push Ups
8 Sit Ups
8 Air Squats
8 Pull Ups
8 KB Deadlifts
8 DB Hang Power Cleans
8 DB Shoulder to Overheads
8 cal Row

Then:
5 Laps Farmers Walk

Monday, December 17, 2018

A.

2 Rounds:
8 Samson Lunges
8 Supermans
8 Squats
8 V-Ups

B. (12 min)
EMOM x4
1) 5 ps Bulgarian Split Squats
2) 15 KB Deadlifts
3) :45 Plank

C. (15 min)
4 Rounds for Time:
21 Wall Balls
18 Pull Ups
15 KB Swings
12 DB Push Press

Saturday, December 15, 2018

Friday, December 14, 2018

Thursday, December 13, 2018

A.

5 Squats
5 Jump Squats
10 Tuck Ups
15 Russian Swings
5 ps Reach Unders
8 TRX Rows
x3

B.
AMRAP 12
50 Plate OH Lunges
40 Pull Ups
30 Sit Ups
20 Burpees
10 DB Cleans

C. (9 min)
5 Rounds for Max Reps
30 sec Wall Balls
30 sec KB Swings
60 sec Rest

Tuesday, December 11, 2018

Monday, December 10, 2018

A. 5 Squats
5 Sit Ups
5 Push Ups
5 Supermans
5 Burpees
X3

B.
45:15x3
Ball Slams
Farmers Hold
Renegade Row
Russian Twist
Row
Rest

C.
3 Rounds for Time:
30 DB Snatches
30 V-Sit Ups
10 Jump Squats

Saturday, December 8, 2018

Friday, December 7, 2018

Tuesday, December 4, 2018

Thursday, December 6, 2018

A.

5 KB Swings
5 KB Strict Press
5 ps KB Row
5 KB Squats
5 Anchored Sit Ups
x3

B.
AMRAP 10
5 DBU KB Push Press
10 Burpees
15 KB Swings

C.
AMRAP 14
30 Reverse Lunges
30 V-Sit Up
30 DB Snatch
30 Pull Up

Monday, December 3, 2018

A. 8 Squats
8 Hollow Rocks
8 Supermans
8 Lunges
X2

B.
30:15x4
Tactical Lunges
Hollow Hold
Ball Slams
Thrusters
Rest

C.
Death By:
Push Up
DB Snatch

Hold 30 sec plank until everyone is finished.

Saturday, December 1, 2018

Friday, December 30, 2018

Thursday, November 29, 2018

A.
8 Squats
8 TRX Rows
8 DBU Press
8 Sit Ups
8 Lunges
x2

B.
E:30x5
8 Goblet Squats
8 Shoulder Press
8 Row L
8 Row R
:20 Plank

C
.40:20x3
Plate Ground to Overhead
Bulgarian Split Squats L
Bulgarian Split Squat R
Pull Up
1/4 Turkish Get Up

Tuesday, November 27, 2018

Monday, November 26, 2018

A.  5 Inchworms
8 Squats
8 TRX Row
5ps KB Press
8 Hollow Rocks

B. (13 min)
AMRAP 5 2 Goblet Squat
2 V-Ups
2 Push Ups
Add 2 reps each round up to 10, but then go back to 2's if there is still time left in the AMRAP 5

-Rest 3 min-

AMRAP 5 10 Goblet Squat
10 V-Ups
10 Push Ups
Subtract 2 reps each round down to 2, then start back at 10 if there is time left.

C.
As heavy as possible without putting down the KBs: 5 2KB Front Squat
10 2KB Swings
5 2KB Thrusters
15 2KB Deadlift

Saturday, Novemver 24, 2018

Friday, November 23, 2018

Thursday, November 22, 2018

Tuesday, November 20, 2018

Monday, November 19, 2018

A.

8 TRX Row
8 Squats
8 Sit Ups
8 ps Reach Unders
x2

B. (16 min)
40:20x4
Box Step Overs
V-Ups
Renegade Row
Farmer's Hold

C. (12 min)
In teams of 2 complete 5 rounds each alternating complete rounds of:

8 Burpees

20 Russian KB Swings 

Saturday, November 17, 2018

Friday, November 16, 2018

Thursday, November 15, 2018

A.

3 Rounds:
8 Squats
5 Inchworms
5 ps Reach Unders
8 Sit Ups

B. (20 min)
For Time:
50 Step Ups
50 KB Swings
50 V-Sit Ups
50 Push Press
50 Wall Balls
50 Burpees

*Time cap: 18 min

C. (9 min)
Tabata: 
Hollow Hold

-rest 1 min-

Side Hip Raise (4 on one side and then 4 on the other)

Tuesday, November 13, 2018

Monday, November 12, 2018

A.

8 Squats

5 Push Ups

8 TRX Rows

5 ps 1DB Push Press

10 Hollow Rocks

B.

AMRAP 8

3 Manmakers

5 Burpees

8 DB Snatches

C. (15 min)
Partner Chipper:
100 Pull Ups
100 Wall Balls
100 V-Sit Ups
100 KBS
100 DB Hang Power Cleans

*One partner working at a time. 

Saturday, November 10. 2018

Friday, November 8, 2018

Tuesday, November 6, 2018

Thursday, November 8, 2018

A.

1 Round:
Leg Swings
Fire Hydrands
Hip Mob Hops
Shoulder Circles

2 Rounds:
10 Squats
10 Lunges
10 DB Push Press
10 Sit Ups
1 Length High Knees
1 Length Butt Kicks

B. (17 min)
1 min per exercise x3
Grasshoppers
Pull Ups
Inchworm Push Ups
KB Swimg
Plank
Rest

C.
AMRAP 10
10 Step Ups
10 Thrusters
10 Renegade Row
10 Tuck Ups
10 Burpees
20 Forward Alternating Lunges (bw)

Monday, November 5, 2018

A.
8 TRX Rows
8 Squats
8 KB Swings
8 Hollow Rocks
8 Samson Lunges
x2

B.
AMRAP 12
20 Walking Lunges
10 ps DB Snatch
15 Wall Balls
10 V-Ups
5 Burpees

C.
5 Rounds for Time:
8 ps Renegade Row
16 KB Swings
20 Air Squats

*Time Cap = 15 min

Saturday, November 3, 2018

Friday, November 2, 2018

Wednesday, October 31, 2018

Thursday, November 1, 2018

A.

2 Rounds:
8 Squats
8 TRX Rows
8 Samson Lunges
8 Sit Ups

B. (15 min)
40:20x4
Wall Balls
Pull Ups
2KB Swing
Rest

C. (15 min)
21-18-15-12-9-6-3 rep rounds for time of:
Plate OH Walking Lunge
KB Swing
V-Sit Up
BW Step Ups
*15 min Time Cap

Tuesday, October 30, 2018

A.

5 Bootstraps
10 TRX Rows
10 KB Swings
5 Inchworms
x2

B. (12 min)
EMOM x31) 5 Negative Pull Ups or TRX Rows
2) 8 DBU Lunge to Press
3) 10 Hand Release Push Ups
4) 8ps KB Plank Drags

C.
AMRAP 12
12 Sit Ups
9 DB Power Cleans
6 DB Push Press
3 DB Front Squats

Monday, October 29, 2018

A.
8 Rev Alt Lunges

8 Supermans
8 Squats
8 Hollow Rocks
x2

B.
AMRAP 12
20 Jump Lunges
20 Alternating DB Snatch
20 Tuck Ups

EMOM = 3 DBU Thrusters

C. (11 min)
AMRAP 1 x6
20 Air Squats
Max reps KB Swings
Rest 1 min

L H
U M
C L

Saturday, October 27, 2018

Friday, October 26, 2018

Thursday, October 25, 2018