Monday, April 30, 2018 and Tuesday, May 1, 2018

A.

2 Laps
10 Squats
10 Push Ups
10 Supermans
10 V-Ups
10 Lunges

B.
AMRAP 10 Ladder 2's
DB Hang Clean
Jump Lunges (ps)
Sit Ups

C. (14 min)
AMRAP 2 

Goblet Squats

-2 minute rest-

AMRAP 3

DB Snatch

-2 minute rest-

AMRAP 5 

Renegade Manmankers

*score is total reps of all exercises combined

Friday, April 27 and Saturday, April 28, 2018

A. (10 min)

10 Arm Swings
10 Leg Swings
2 Laps
X1

8 Squats
8 Lunges
5 Inchworm
15 Russian Swings
X2

B. (16 min)
AMRAP 4
Complete the required reps for the first exercise, and as many reps as possible of the second one in the time you have left in the 4 min.

1. Run 4 Long Loops / KB Swings
2. 25 KB Clusters / Hand Release Push Ups
3. 50 Walking Lunges / Tuck Ups

Rest 2 min between AMRAPs.

C.
AMRAP 10 Partner
Alternate complete rounds:

8 KB Squats
5 Burpees
1 set Lines

Thursday, April 26, 2018

A.  (10 min)

2 Court Laps
6 Inchworm Push Ups
8 Squats
10 Sit Ups
12 KB Deadlift
X2

B. (15 min)
30:30 x5
KB DBU Thrusters
V-Ups
KB Alt Sumo Deadlift High Pull

C. (10-15 min)

5 Rounds for Time:
15 KB Swings
12 DBU Push Press
200m Run or 15 Step Ups

Monday, April 23 and Tuesday, April 24, 2018

A. 8 Squats
8 Tuck Ups
8 Rev Lunges
8 ps Reach Unders
8 ps Bird Dogs
X2

B.
AMRAP 10
12 Sit Ups
8 ps Goblet Fwd Alt Lunges
6 ps Hang Clean to STOH

C.
3 RFT
10 ps DB Snatch
30 Air Squats
1 Long Court Lap or 10 Burpees

* 12 min time cap

Friday, April 20, 2018 and Saturday, April 21, 2018

A. (10 min)

10 Samson Lunges
5 Inchworms
10 Hollow Rocks
10 ps Side Plank Dips
x3

B. (17 min)
45:15x3
Bar Hang or OH Hold
Tactical Lunges
TRX Row
Russian Twist
2KB Swing
Rest

C.
AMRAP 8
6 per arm OH DB/KB Forward Lunges
6 Burpees
12 Tuck Ups

Compare to: Monday, November 13, 2017

Thursday, April 19, 2018

A. (10 min)

8 Squats
8 TRX Rows
8 ps Reach Unders
8 Hollow Rocks
x2

B. (17 min)
60:70 x2
Rowing
Jump Squats
Pull Ups
Push Ups

C. (10 min)
For Time: 
20 DB Thrusters
30 KB Swings
40 Burpees
50 Anchored Sit Ups

Friday, April 13, 2018 and Saturday April 14, 2018

A.
7 Squats
7 Hollow Rocks
7 KB Swings
7 KB DBU Press

B.
AMRAP 13
13 Pull Ups
13 Sit Ups
13 Russian Swings
13 HR Push Ups

C. (12 min)
5 Rounds for Time - Partner:
Alternate 5 complete rounds each with a partner.

5 2KB Thrusters
10 2KB Steps Walking Lunges
10 2KB Step Ups (5ps)

Thursday, April 12, 2018

A.

8 Squats
8 TRX Rows
8 ps BW 1 Leg Deadlift
8 Hollow Rocks
x2

B. (17 min)
40:20 x3
Neg Pull Ups
DB Chest Press
1 Leg KB Deadlift L
1 Leg KB Deadlift R
SB Plank Rollout
Rest

C. (10 min)
21-15-12-9-6-3
DBU KB Push Press
KB Swing
KB Squat

Monday, April 9, 2018

A.

10 KB Squats
10 KB Press
10 KB Russian Swings
10 ps KB 1 Arm Row
x2

B.
E:30x5
7 DBU KB Thrusters
7 DB/KB Bent Over Row
7 Push Ups
:20 Hollow Hold

C.
5-7-9-11-9-7-5
DB Snatch (ps)
Renegade Row (ps)
V-Ups

We did this workout on November 14, 2017. 

Friday, April 6, 2018 and Saturday, April 7, 2018

A.

8 Squats
8 Supermans
8 Lunges
8 Hollow Rocks
8 Push Ups
8 Plank Ups
x2

B. (13 min)
40:20 x2
Weighted Step Ups
TRX Rows
Wall Balls
Hollow Hold
Jump Lunges
Alternating DB Snatch
Rest

C. (10 min)
5 Rounds for Time:
12 KB Swings
12 KB Squats
12 Tuck Ups
2 Laps Farmer's Carry

Thursday, April 5, 2018

A.
2 Rounds:
10 Scorpion
10 KB Good Mornings
10 TRX Reverse Flys
10 Lunges

B.
3 Rounds of 4 min on 2 min off of:
9 Pull Ups
12 Deadlift
15 Jump Squat

Start each round where you left off.

C.
5 RFT: 
10 DB Shoulder Press
15 KB Swings
10 Burpees

1 min rest between rounds.

Monday, April 2, 2018 and Tuesday, April 3, 2018

A.

10 Scorpions
10 Squats
5 Inchworms
10 Sit Ups
10 Lunges
15 Russian KB Swings

B.
3 Rounds not for time of:
10 One Arm KB Swings L
10 One Arm KB Swings R
10 One Arm KB Push Press L
10 One Arm KB Push Press R
10 One Arm Bent Over Row L
10 One Arm Bent Over Row R
10 One Arm KB OH Lunges L
10 One Arm KB OH Lunges R
15 KB Swings

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

C.
AMRAP 12
10 DB Hang Power Clean to Push Press
8 ps Renegade Row
10 DB Jump Squats
8 V-Ups