Wednesday, 30 May 2018
Monday, 28 May 2018
Sunday, 27 May 2018
Monday, May 28, 2018
A.
2 Laps10 Squats
5 Inchworm Push Ups
10 ps Side Plank Dips
10 Sit Ups
X2
B. (12.5 min)
20:10 x5
Tuck Ups
DBU Thruster
V-Ups
Hollow Hold
Russian Swing
20:10 x5
Tuck Ups
DBU Thruster
V-Ups
Hollow Hold
Russian Swing
C.
5 RFT:
15 KBS
5 ps 1 Arm KB Push Press
10 KB Squats
10 ps KB Russian Twist - Feet Down
5 RFT:
15 KBS
5 ps 1 Arm KB Push Press
10 KB Squats
10 ps KB Russian Twist - Feet Down
Monday, 21 May 2018
Tuesday, May 22, 2018
A.
I Set Lines
10 Squats
10 Plank Ups
10 Lunges
10 ps Reach Unders
X2
10 Squats
10 Plank Ups
10 Lunges
10 ps Reach Unders
X2
B.
30:15x4
Renegade Row
Jump Squats
DB Snatch
30:15x4
Renegade Row
Jump Squats
DB Snatch
Complete all 4 sets for each exercise in a row.
C. (20 min)
For Time:5 Court Laps
20 Burpees
30 DB/KB Push Press
30 Tuck Ups
40 Goblet Squats
30 Tuck Ups
30 DB/KB Push Press
20 Burpees
5 Court Laps
For Time:5 Court Laps
20 Burpees
30 DB/KB Push Press
30 Tuck Ups
40 Goblet Squats
30 Tuck Ups
30 DB/KB Push Press
20 Burpees
5 Court Laps
*Time Cap = 16 min
Sunday, 20 May 2018
Monday, May 21, 2018
A.
I Set Lines
10 Squats
10 Plank Ups
10 Lunges
10 ps Reach Unders
X2
10 Squats
10 Plank Ups
10 Lunges
10 ps Reach Unders
X2
B.
30:15x4
Renegade Row
Jump Squats
DB Snatch
30:15x4
Renegade Row
Jump Squats
DB Snatch
Complete all 4 sets for each exercise in a row.
C. (20 min)
For Time: 5 Court Laps
20 Burpees
30 DB/KB Thrusters
40 Steps DB/KB Lunge
60 Sit Ups
40 Steps DB/KB Lunge
30 DB/KB Thrusters
20 Burpees
5 Court Laps
For Time: 5 Court Laps
20 Burpees
30 DB/KB Thrusters
40 Steps DB/KB Lunge
60 Sit Ups
40 Steps DB/KB Lunge
30 DB/KB Thrusters
20 Burpees
5 Court Laps
*Time Cap = 16 min
Thursday, 17 May 2018
Friday, May 18 and Saturday, May 19, 2018
A.
2 Court Laps
10 Hand Release Push Ups
10 V-Ups
10 Samson Lunges
10 Squats
10 Drop Squats
B. (15 min)
2 min on, 1 min off for 5 rounds.
5 ps One Arm DB Thruster
15 CF Sit Ups
Max reps Jump Squats in remaining time
Score is total number of jump squats between the 5 rounds.
C. (10 min)
For Time:
40 DB One Arm Overhead Lunges
30 Alternating DB Snatches
20 DB Goblet Squats
10 ps DB 1/4 Turkish Get Ups
20 Burpees
4 Court Laps
10 Hand Release Push Ups
10 V-Ups
10 Samson Lunges
10 Squats
10 Drop Squats
B. (15 min)
2 min on, 1 min off for 5 rounds.
5 ps One Arm DB Thruster
15 CF Sit Ups
Max reps Jump Squats in remaining time
Score is total number of jump squats between the 5 rounds.
C. (10 min)
For Time:
40 DB One Arm Overhead Lunges
30 Alternating DB Snatches
20 DB Goblet Squats
10 ps DB 1/4 Turkish Get Ups
20 Burpees
4 Court Laps
Wednesday, 16 May 2018
Thursday, May 17, 2018
A.
2 Laps
8 Squats
8 Lunges
10 ps Reach Unders
15 Hollow Rocks
x1
B. (15 min)
20:10x5
Burpee
Tuck Ups
DB Thrusters
Push Ups
Renegade Row
40 sec rest between each round.
C
AMRAP 12 Ladder 2's
2 DB Push Press
2 DB Reverse Alternating Lunges
2 Sit Ups
+2 reps each round.
8 Squats
8 Lunges
10 ps Reach Unders
15 Hollow Rocks
x1
B. (15 min)
20:10x5
Burpee
Tuck Ups
DB Thrusters
Push Ups
Renegade Row
40 sec rest between each round.
C
AMRAP 12 Ladder 2's
2 DB Push Press
2 DB Reverse Alternating Lunges
2 Sit Ups
+2 reps each round.
Tuesday, 15 May 2018
Sunday, 13 May 2018
Monday, May 14, 2018
A. (8 min)
3 Laps
15 KB Deadlifts
8 Plank Ups (slow)
12 HR Push Ups
8 ps One Arm KB Row
8 Sit Ups
B. (16 min)
40:20x4
KB Swings
V-Ups
DBU Strict Press/Push Press
Alternating Sumo Deadlift High Pull
C.
AMRAP 10
12 HR Push Ups
12 Tuck Ups
1 Set Lines
15 KB Deadlifts
8 Plank Ups (slow)
12 HR Push Ups
8 ps One Arm KB Row
8 Sit Ups
B. (16 min)
40:20x4
KB Swings
V-Ups
DBU Strict Press/Push Press
Alternating Sumo Deadlift High Pull
C.
AMRAP 10
12 HR Push Ups
12 Tuck Ups
1 Set Lines
Thursday, 10 May 2018
Friday, May 11 and Saturday, May 12, 2018
A.
2 Laps Facing Far Net
10 Sam Lunges
10 Hollow Rocks
5 D Dog to U Dog
30 sec ps Side Plank
10 Squats
2 Laps Facing Far Net
10 Sam Lunges
10 Hollow Rocks
5 D Dog to U Dog
30 sec ps Side Plank
10 Squats
B.
AMRAP 12
5 DB Jump Squats
8 ps 1 arm DB Push Press
10 V Ups
8 Push Ups
5 Plank Ups
AMRAP 12
5 DB Jump Squats
8 ps 1 arm DB Push Press
10 V Ups
8 Push Ups
5 Plank Ups
C. (15 min)
5 RFT
10 ps DB Snatch
1 Long Loop
5 RFT
10 ps DB Snatch
1 Long Loop
Wednesday, 9 May 2018
Thursday, May 10, 2018
A.
2 Rounds:
8 Squats
5 Inchworm Push Ups
8 V-Ups
15 KB Deadlift
B.
45:15x3
Run Lines
Plank
DBU Strict Press / Push Press
Bicycle Crunch
Hand Release Push Ups
C.
AMRAP 12
60 KB Swings
50 Sit Ups
40 Goblet Squats
30 Jump Squats
20 ps 1 Arm Bent Over Row
8 Squats
5 Inchworm Push Ups
8 V-Ups
15 KB Deadlift
B.
45:15x3
Run Lines
Plank
DBU Strict Press / Push Press
Bicycle Crunch
Hand Release Push Ups
C.
AMRAP 12
60 KB Swings
50 Sit Ups
40 Goblet Squats
30 Jump Squats
20 ps 1 Arm Bent Over Row
Sunday, 6 May 2018
Monday, May 7 and Tuesday, May 8, 2018
A.
3 Laps
10 Squats
10 Lunges
10 Superman's
10 ps Reach Unders
X1
3 Laps
10 Squats
10 Lunges
10 Superman's
10 ps Reach Unders
X1
B. (16 min)
3 Rounds of 4 min on 2 min off of:
6 Burpees
10 KB Swings
12 Jump Squats
3 Rounds of 4 min on 2 min off of:
6 Burpees
10 KB Swings
12 Jump Squats
Start each round where you left off.
C.
4 Rounds for Time:
20 Forward Alternating Lunges
20 Anchored Sit Ups
20 Russian Twist
4 Rounds for Time:
20 Forward Alternating Lunges
20 Anchored Sit Ups
20 Russian Twist
Saturday, 5 May 2018
Thursday, 3 May 2018
Wednesday, 2 May 2018
Thursday, May 3, 2018
A.
2 Laps
10 Squats
10 Sit Ups
10 ps Reach Unders
10 Lunges
10 ps One Leg KB Deadlift
x1
B. (11 min)
60:00x3
Inchworm Push Ups
KB Swings
Jump Squat
Rest
C.
AMRAP 15
20 Steps KB Walking Lunge
15 Tuck Ups
1 Long Loop
10 Squats
10 Sit Ups
10 ps Reach Unders
10 Lunges
10 ps One Leg KB Deadlift
x1
B. (11 min)
60:00x3
Inchworm Push Ups
KB Swings
Jump Squat
Rest
C.
AMRAP 15
20 Steps KB Walking Lunge
15 Tuck Ups
1 Long Loop
Subscribe to:
Posts (Atom)