Saturday, March 31, 2018

A.

10x2, light KB
Goblet Squat
Push Press
Russian Swings
Lunges
Good Mornings

B.
AMRAP 12
5 Renegade Manmakers
15 Russian Twist
10 ea Fwd/Bkwd Lunges

C.
EMOM x 5 min
10 Alternating DB Snatches
max burpees in the remaining time

- Rest 1 min -

Repeat one more time, score total number of burpees.

We did this workout on Thursday, April 13, 2017.

Thursday, March 29, 2018

A. (10 min)

2 Rounds:
10 Squats
10 TRX Rows
10 Sit Ups
5 Inchworm Push Ups
15 Russian Swings

B. (15 min)
30:15x5
DB/KB Thrusters
Pull Ups
Burpees
Plank

C. (10-15 min)
5 Rounds for Time: 
10 Hand Lift Push Ups
15 V-Ups
20 KB Swings

Monday, March 26, 2018, and Tuesday, March 27, 2018

A. 10 Squats
10 Supermans
10 ps Reach Unders
15 Tuck Ups
x2

B.
EMOM x4
1. 10 2KB or DB Front Squat
2. 15 2KB Swings
3. 7 ps 1 Arm DB/KB Thruster
4. 6 TRX Rows - 3 sec eccentric
C.
AMRAP 10 Ladder 3's
3 Jump Squats
3 DB Push Press
3 KB Suitcase or Sumo Deadlift
+ 3 reps each round.

Friday, March 23, 2018 and Saturday, March 24, 2018

Friday, March 30, 2018

A.

10x2
TRX Rows
Squats
Lunges
Sit Ups

25x2
Jump Squats
Thrusters
KB Swings
Pull Ups
Tuck Ups

15x2
Burpees
KB Squats
HR Push Ups
Jump Lunges

10x3
Manmakers
Wall Balls
V-Sit Ups

Finisher:
25 Plank Ups

Thursday, March 22, 2018

A.

2 Rounds:
8 Samson Lunges
8 TRX Rows
8 Squats
8 Hollow Rocks

B.
Death By:
KB Swing
Push Up

Once you have gone as far as you can go, hold a 30 sec plank at the top of each minute until the entire class is done.

C.
For Time:
20 DB Thrusters
20 DB Sumo Deadlift High Pull
20 DB Push Press
20 DB OH Lunges
20 DB Front Squats

Start the workout with 4 burpees and do 4 burpees at the top of each minute until you are done.

Wednesday, March 21, 2018

Monday, March 19, 2018 and Tuesday, March 20, 2018

A.
2 Rounds of:
Pivoting Squats / Walking Lunges
15 Russian Swings
10 ps Reach Unders
10 TRX Rows
10 Hollow Rocks

B.
20:10 x8
1. Pull Ups / Plank
2. Sit Ups / Renegade Row

C.
2 Rounds for Time:
50 KB Swings
40 KB Lunges
30 KB DBU Thrusters
20 Sprawls
10 Inchworm Push Ups

Friday, March 16, 2018 and Saturday, March 17, 2018

HAPPY ST. PATRICK'S DAY!

A.
8 Supermans
8 Lunges
4 Inchworm Push Ups
8 Squats
4 Burpees
x2

B. (15 min)
AMRAP 3 x4
4 DB Power Cleans
4 Push Ups
8 Air Squats

Rest 1 min between AMRAPS. Start each AMRAP where you left off.

C.
4 Rounds for Time:
13 KB Swings
13 KB Lunges
13 Tuck Ups

Thursday, March 15, 2018

A.

5ps Side Lunge
10 TRX Rows
10 Squats
10 Lunges
5 Jump Squats
10 Jump Lunges
10 Sit Ups
x2

B.
45:15x3
2KB Swing
Jump Lunges
Seated DB/KB Shoulder Press
KB Farmer's Hold
DB/KB Renegade Row
Rest

C.
AMRAP 14
15 Burpees
25 DB Front Squats
15 Burpees
25 Pull Ups
15 Burpees
20 Alternating DB Snatch
15 Burpees
25 Hand Lift Push Ups

*Score total reps.

Monday, March 12, 2018 and Tuesday, March 13, 2018

A.

8 Lunges
8 TRX Rows
8 Squats
8 Sit Ups
8 KBS
x2

B.
EMOM x4
1. 5 ps Stationary Lunges
2. 15 KB Swings
3. 15 Wall Balls
4. 5 Negative Pull Ups (or 15 Jump Pull Ups)

C.
AMRAP 7
7 DBU KB Strict Press
7 KB Jump Squats
7 V-Sit Ups

Saturday, March 10, 2018

Thursday, March 8, 2018

A.

2 Rounds: 
10 TRX Rows
10 Squats
10 DBU Push Press
15 Tuck Ups

B.
AMRAP 14
10 Pull Ups
20 KB Swings
10 Push Ups
10 Squats

After every 2 rounds, do a 1 min plank.

C. (10 min)
16-2
DB Push Press
V-Sit Ups

Monday, March 5, 2018

Friday, March 2, 2018 and Saturday, March 3, 2018