Thursday, February 1, 2018

A.

2 Rounds:
5 Inchworm Push Ups
10 Squats
10 Sit Ups
10 Lunges
5 Sprawls

B. (6-10 min)
21-15-9
DB Snatch
V-Ups
KB Swings

C. (14 min)
2 min on 2 min off x4
25/20/15/10 Thrusters
Max reps burpees in the time remaining

Monday, January 29, 2018 and Tuesday, January 30, 2018

A.
8 Squats
8 Supermans
8 Push Ups
8 Jump Lunges
8 V-Ups
8 Sprawls
x2

B.
AMRAP 12
10 Pull Ups
8 Step Ups (ps)
6 Burpees
*Rest 30 sec after every 2 rounds.

C.
3 Rounds for Time:
2x (10 Alternating DB Snatch + 15 KB/DB Squats
5 Inchworm Push Ups)
25 Box Jumps

Saturday, January 27, 2018

A.

2x8, light KB:
Swings
Squats
Row (ps)
Press

B. (16 min)
EMOM 4
Minute 1: 20 Russian Swings
Minute 2: 10 DB Push Presses
Minute 3: 5ps Bulgarian Split Squats
Minute 4: 15 ps Russian Twist

C.
AMRAP 12
20 Goblet Squats
20 Pull Ups
20 Sit Ups

Thursday, January 25, 2018

A.
10 TRX Rows
10 Squats
8 ea Reach Unders
10 Lunges
10 Sit Ups
x2

B.
45:15x3
2KB OH Hold
2KB Front Squat
TRX Vertical Pull Up
Inchworm Push Up
Tuck Up
Rest

C.
10-1 
Wall Ball
KB Swing
Burpee

Tuesday, January 23, 2018

A.

2 Rounds of:
8 Squats
8 Sit Ups
8 TRX Rows
8 ps Reach Unders

B.
Tabatas:
Pull Ups
Push Ups
Farmer's Hold

*1 min rest between each tabata.

C.
21-15-9
Thrusters
Renegade Rows (ps)
V-Ups

Saturday, January 20, 2018

Monday, January 15, 2018 and Tuesday, January 16, 2018

A.

10 Squats
10 Hand Release Push Ups
10 Lunges
10 ps Reach Unders
10 TRX Rows
x2

B.
40:20x4
Renegade Row
Wall Balls
KB OH Hold
Weighted Step Ups

C.
3 Rounds for Time:
8 KB Swings
8 KB Squats
8 KB DBU Push Press
8 KB DBU Thrusters
8 KB Swings
1 min Plank

Saturday, January 13, 2018

A. (10 min)

2x8 light KB:
Squats
Push Press
Row L
Row R
Russian Swings
Russian Twist (ps)

B. (13 min)
30:20x5
Wall Balls
Farmer's Hold
Renegade Row

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"

Thursday, January 11, 2018

A.

3 Rounds: 
10 TRX Rows
10 Squats
10 Sit Ups
5 Inchworm Push Ups

B. (17 min)
60:00x3
V-Ups
Pull Ups
Push Ups
DB Cleans
DB Snatch
Rest

C. (10-15 min)
3 Rounds for Time:
20 DB Push Press
40 Russian Swings
16 Burpees

Monday, January 8, 2018 and Tuesday, January 9, 2018

A.

10 TRX Rows
10 Sit Ups
10 Russian Swings
10 Samson Lunges
x2

B. (18 min)
30:15x4
Pull Ups
V-Ups
Renegade Row
Jump Lunges

Rest 1:30 between exercises, do all 4 sets for each exercise in a row.

C. (10 min)
5 Rounds for Time of:
5 Burpees
10 Thrusters
15 Box Jumps

Saturday, January 7, 2018

A.

8 Squats
8 Hollow Rocks
8 Jump Lunges
8 Sit Ups
8 Reverse Hollow Rocks
8 ps Reach Unders
x2

B.
3 Rounds not for time of:
10 KB Squats

10 DBU KB Strict Press

10 KB One Leg DL L

10 KB One Leg DL R

10 Snatch Pull L

10 Snatch Pull R

10 KB Forward Lunges

10 KB Push Press

10 KB Thrusters

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

C.
AMRAP 12
12 Box Jumps
12 Pull Ups
12 KB Swings

EMOM = 3 Burpees

Start with 3 burpees, then EMOM do 3 burpees. Continue where you left off on the rounds after you do each set of burpees.

Thursday, January 4, 2017

A. (10 min)

5 Downward Dog to Upward Dog
8 Iron Cross
8 Squats
8 V-Ups
8 Lunges
8 Plank Ups
x2

B. (9 min)
Accumulate as many reps as possible completing the following:
1 minute AMRAP KB Swings
2 minutes AMRAP Burpees
3 minutes AMRAP 2KB Deadlift
2 minutes AMRAP Burpees
1 minute AMRAP KB Swings

-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.

C. (10 min)

AMRAP 10: 
8 ps OH DB Lunges
10 Alternating DB Snatches
12 Goblet Squats

D. (6 min)
Body Line Drills
60:00x1
Side Plank L
Plank
Side Plank R
Reverse Plank
Superman
Hollow Hold