Thursday, March 1, 2018

A.

2x8 light KB:
Russian Swing
Strict Press
Squats
Russian Twist

B.
AMRAP 12
8 Sit Ups
10 DB Clean and Jerk
14 KB Swings

C. (12 min)
2 Rounds of 5 min on, 2 min off:
5 ps 1 Leg KB Deadlift
10 DBU Push Press

EMOM = 5 Burpees

Monday, February 26, 2018 and Tuesday, February 27, 2018

A.
8 Samson Lunges
8 Sit Ups
8 HR Push Ups
8 Plank Ups
8 Squats
x2

B. (20 min)
60:15x2
TRX Rows
Weighted Step Ups
Inchworm Push Ups
Forward Lunges to DBU Press
KB Swings
Hollow Hold
Rest

C.
AMRAP 10
12 Goblet Jump Squats
12 V-Ups
12 DB Ground to Overhead

After every 2 rounds: 1 Lap Per Arm Farmer's Walk 

Friday, February 23, 2018 and Saturday, February 24, 2018

A.

B.
AMRAP 4 x3
25 Wall Balls
20 DB Snatches
15 KB Swings
As many burpees as possible in the time remaining.

Rest 2 min between AMRAPs

Score total burpees across the 3 AMRAPs.

C.
3 Rounds for Time:
12 Pull Ups
6 Inchworm Push Ups
8 ps One Arm OH Forward Lunges
2 Laps Farmer's Walk

Thursday, February 22, 2018

A.

8 TRX Squats
8 TRX Rows
8 Lunges
8 Hollow Rocks
8 Russian Swings
8 Push Press
x2

B.
AMRAP 12 Partner
Alternate complete rounds with a partner of:
10 Pull Ups
10 Jump Lunges
15 KB Swings

C.
12-1 
Burpee
KB/DB Goblet Squat

Tuesday, February 20, 2018 (morning)

We did this workout on April 20, 2017.

Monday, February 19, 2018 and Tuesday, February 20, 2018

A. (10 min)

8 Scorpions
8 HR Push Ups
8 Supermans
8 Hollow Rocks
8 ps Reach Unders
8 Squats
8 Burpees
8 Lunges
x1

B. (20 min)
45:15x3
Forward Alternating Lunges
Inchworm Push Up
DB Snatch
KB/DB Russian Twist
Bar Hang or OH Hold
Rest

C. (10 min)
AMRAP 8
2 ps DB Renegade Row
2 DB Thrusters
+2 reps each round.

Saturday, February 17, 2018

Friday, February 16, 2018

Thursday, February 15, 2018

A.
8 Squats
8 Sit Ups
8 Lunges
10 Superman
x2

B. (15 min)
3 Rounds of 3 min on, 2 min off of:
1 DB Clean
1 Push Up
1 V-Up

+1 rep each round
Start back at one each round.

C.
AMRAP 14:
50 KB Swings
40 Sit Ups
30 Goblet Squats
20 Weighted Step Ups
10 Pull Ups

Tuesday, February 13, 2018 and Wednesday, February 14, 2018

A.
10 Lunges
10 TRX Rows
10 KB Swings
10 Hollow Rocks
10ps Side Plank Dips
x2

B. (16 min)
30:30x4
Pull Ups
2KB Swing
Jump Lunges
Tuck Ups

C. (12 min)
For Time:
8-1 Renegade Manmakers
10 Sit Ups

D. (6 min)
20:10x4
Active Plank
Hollow Hold
V-Ups

Monday, February 12, 2018

HAPPY FAMILY DAY!

A.

8 Squats
8 Sit Ups
8 Alternating Superman
8 Sprawls
x2

B.
Tabatas
Russian Swing
DB Snatch

C.
AMRAP 18 Partner:
30 V-Ups
50 Wall Balls
70 Air Squats
30 Burpees

*Break up exercises/reps how you want.
*1 partner working at a time.

Saturday, February 10, 2018

A.

8 Squats
8 Jump Squats
8 Supermans
8 V-Ups or Tuck Ups
x2

B.
40:20x4
KB/DB Renegade Row
Alternating Forward Lunges with DBU KB Press
2KB Swing
Hollow Rock

C.
AMRAP 10 Ladder
1 DBU KB Thruster
1 Inchworm Push Up
1 KB Swing
+1 rep each round.

Thursday, February 8, 2018

A.

2x8 light KB:
Russian Swings
Push Press
Squat
Russian Twist

B.  (10 min)
E:30 O:30 x5
8 Goblet Squats
8 DB Shoulder Press
8 One Arm Row L
8 One Arm Row R

C.
21-18-15-12-9-6-3 reps for time of:
KB Swings
Jump Squats 

D.
3 Rounds:
1 min Plank
Rest 30 sec
30 sec Side Plank L
30 sec Side Plank R
Rest 30 sec

Monday, February 5, 2018 and Tuesday, February 6, 2018

A.

2 Rounds of:

8 Scorpions

8 ps Reach Unders

8 TRX Rows

8 Squats

8 Plank Ups

B. 

AMRAP 11

21 Wall Balls

14 Push Presses

7 KB Suitcase Deadlifts

C.

3 Rounds for Time:

25 Pull Ups

20 Push Ups

50 Air Squats

EMOM = 5 Burpees

* 17 min time cap. 

Saturday, February 3, 2018

A. (10 min)

10 Samson Lunges
10 Hollow Rocks
10 Supermans
10 Squats
x2

B. (8 min)
20:10 x4
Jump Lunges
DB Cleans
KB DBU Push Presses
Hollow Hold

Complete all 4 sets in a row for each exercise before moving onto the next.

C. (25 min)
AMRAP 20 Partner 
10 DB Renegade Row
10 KB Swings
10 Jump Squats
10 Sit Ups
5 Burpees

Alternate complete rounds with a partner.