Friday, 29 June 2018
Thursday, 28 June 2018
Tuesday, 26 June 2018
Sunday, 24 June 2018
Friday, 22 June 2018
Saturday, June 23, 2018
A. (10 min)
8 Squats
8 Supermans
8 Samson Lunges
8 Sit Ups
x3
B. (10 min)
3 Rounds:
5 ps Torsion Control
1 Set Lines
8 ea 1KB Overhead Lunges
8 Supermans
8 Samson Lunges
8 Sit Ups
x3
B. (10 min)
3 Rounds:
5 ps Torsion Control
1 Set Lines
8 ea 1KB Overhead Lunges
C. (25 min)
"The Devil"
6 Rounds for Time:
6 Pull Ups sub for 6ps 1KB Renegade Row if outside
6 KB Swings
6 Push Ups
6 DBU KB Thrusters
6 Burpees
6 KB Squat Cleans
Buy In: 40 Jump Squats
Buy Out: 50 CF Sit Ups
"The Devil"
6 Rounds for Time:
6 Pull Ups sub for 6ps 1KB Renegade Row if outside
6 KB Swings
6 Push Ups
6 DBU KB Thrusters
6 Burpees
6 KB Squat Cleans
Buy In: 40 Jump Squats
Buy Out: 50 CF Sit Ups
*Time cap = 22 min
Thursday, 21 June 2018
Friday, June 22, 2018
A.
2 Laps
High Knees / High Heels
Pivoting Squats / Backwards Walking Lunges
5 Inchworms
10 DBU Push Press
1 min Plank
B. (15 min)
Death By:KB Squat
KB Swing
With a continuously running clock do one Goblet Squat and one KB Swing on the first minute, two Goblet Squats and two KB Swings on the second minute, three Goblet Ssquat and three KB Swings on the third minute...
Continue as long as you are able to complete the required reps within the minute. Score is the last completed round plus reps accumulated in the uncompleted round.
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:
10 Burpees
20 HR Push Ups
30 DBU Thrusters
40 Alt Sumo Deadlift High Pull
50 Walking Lunges
*Time cap: 14 min
High Knees / High Heels
Pivoting Squats / Backwards Walking Lunges
5 Inchworms
10 DBU Push Press
1 min Plank
B. (15 min)
Death By:KB Squat
KB Swing
With a continuously running clock do one Goblet Squat and one KB Swing on the first minute, two Goblet Squats and two KB Swings on the second minute, three Goblet Ssquat and three KB Swings on the third minute...
Continue as long as you are able to complete the required reps within the minute. Score is the last completed round plus reps accumulated in the uncompleted round.
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:
10 Burpees
20 HR Push Ups
30 DBU Thrusters
40 Alt Sumo Deadlift High Pull
50 Walking Lunges
*Time cap: 14 min
Wednesday, 20 June 2018
Thursday, June 21, 2018
A.
2 Laps
8 Squats
8 Supermans
8 Hollow Rocks
15 Tuck Ups
x1
B. (17 min)
45:15x3
Russian Twist
DB Snatch L
Plank
DB Snatch R
Hollow Hold
C. (15 min)
10-12-14-16-18
V-Ups
Renegade Row (ps)
1 Long Loop
*14 min time cap.
8 Squats
8 Supermans
8 Hollow Rocks
15 Tuck Ups
x1
B. (17 min)
45:15x3
Russian Twist
DB Snatch L
Plank
DB Snatch R
Hollow Hold
C. (15 min)
10-12-14-16-18
V-Ups
Renegade Row (ps)
1 Long Loop
*14 min time cap.
Monday, 18 June 2018
Tuesday, June 19, 2018
A. (10 min)
3 Laps
8 Squats
8 Plank Ups
10 Samson Lunges
10 Sit Ups
B. (8 min)
AMRAP 8
18 Steps DB Walking Lunges
8 Burpees
12 Tuck Ups
C. (19 min)
3 min on 1 min off x5:
3 DB Power Cleans
6 Push Ups
9 Air Squats
8 Squats
8 Plank Ups
10 Samson Lunges
10 Sit Ups
B. (8 min)
AMRAP 8
18 Steps DB Walking Lunges
8 Burpees
12 Tuck Ups
C. (19 min)
3 min on 1 min off x5:
3 DB Power Cleans
6 Push Ups
9 Air Squats
Sunday, 17 June 2018
Monday, June 18, 2018
A. (12 min)
2 Laps
20 Russian Swings
10 Squats
10 Hollow Rocks
10 HR Push Ups
10 Sit Ups
20 Russian Swings
2 Laps
B. (12 min)
20:10x4
Side Plank (alternate)
DBU KB Push Press
Tuck Ups
Jump Squats
In and Outs
Side Plank (alternate)
Do all 4 sets of each exercise in a row.
C. (10 min)
AMRAP 10 Partner
5 DBU KB Thrusters
10 KB Swings
Alternate complete rounds with a partner. Hold a plank while your partner does their round. Score total rounds between the team.
20 Russian Swings
10 Squats
10 Hollow Rocks
10 HR Push Ups
10 Sit Ups
20 Russian Swings
2 Laps
B. (12 min)
20:10x4
Side Plank (alternate)
DBU KB Push Press
Tuck Ups
Jump Squats
In and Outs
Side Plank (alternate)
Do all 4 sets of each exercise in a row.
C. (10 min)
AMRAP 10 Partner
5 DBU KB Thrusters
10 KB Swings
Alternate complete rounds with a partner. Hold a plank while your partner does their round. Score total rounds between the team.
Friday, 15 June 2018
Wednesday, 13 June 2018
Thursday, June 14, 2018
A.
10 Squats
20 Russian Swings
10 Hollow Rocks
10 DBU Push Press
5 ps 1 Leg KB Deadlift
x2
B.
AMRAP 14
Down the Stairs and back up (to Smithe and back)
10 KB Good Morning
10 Push Ups
10 Sit Ups
C.
AMRAP 11 Partner
10 KB Swings
10 Wall Balls
5 Burpees
Alternate complete rounds with a partner.
20 Russian Swings
10 Hollow Rocks
10 DBU Push Press
5 ps 1 Leg KB Deadlift
x2
B.
AMRAP 14
Down the Stairs and back up (to Smithe and back)
10 KB Good Morning
10 Push Ups
10 Sit Ups
C.
AMRAP 11 Partner
10 KB Swings
10 Wall Balls
5 Burpees
Alternate complete rounds with a partner.
Sunday, 10 June 2018
Monday, June 11, 2018
A.
2 Laps
8 Lunges
10 ps Reach Unders
8 Squats
12 DB Ground to Overhead
x2
B.
45:15x3
DB Thrusters
Tuck Ups
Forward Alternating Lunges
OH Hold or Inchworms No Push Up
Shuttle Run
Rest
C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)
8 Lunges
10 ps Reach Unders
8 Squats
12 DB Ground to Overhead
x2
B.
45:15x3
DB Thrusters
Tuck Ups
Forward Alternating Lunges
OH Hold or Inchworms No Push Up
Shuttle Run
Rest
C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)
Friday, 8 June 2018
Tuesday, June 12, 2018
A.
2 Laps
10 Squats
15 Tuck Ups
10 Lunges
10 HR Push Ups
2 Laps
B. (16 min)
4 min on 2 min off x3
8 KB Squats
8 KB Push Press
8 Burpees
C. (12 min)
21-15-9-9-15-21
KB Swings
Walking KB Lunges
Sit Ups
10 Squats
15 Tuck Ups
10 Lunges
10 HR Push Ups
2 Laps
B. (16 min)
4 min on 2 min off x3
8 KB Squats
8 KB Push Press
8 Burpees
C. (12 min)
21-15-9-9-15-21
KB Swings
Walking KB Lunges
Sit Ups
Thursday, 7 June 2018
Friday, June 8, 2018 and Saturday, June 9, 2018
A.
3 Laps
20 KB Deadlifts
10 ps Reach Unders
10 Squats
5 Inchworm Push Ups
20 Russian Swings
B.
30:15 x4
KB Squats
V-Ups
KB Burpee High Pull
Side Plank L
Side Plank R
C.
AMRAP 12 Partner:
10 KB Swings
7 Push Ups
10 Jump Squats
Alternate complete rounds with a partner.
Score total rounds.
20 KB Deadlifts
10 ps Reach Unders
10 Squats
5 Inchworm Push Ups
20 Russian Swings
B.
30:15 x4
KB Squats
V-Ups
KB Burpee High Pull
Side Plank L
Side Plank R
C.
AMRAP 12 Partner:
10 KB Swings
7 Push Ups
10 Jump Squats
Alternate complete rounds with a partner.
Score total rounds.
Wednesday, 6 June 2018
Thursday, June 7, 2018
A.
3 Laps
10 Samson Lunges
10 Supermans
10 Plank Ups
10 Squats
10 Sit Ups
B. (12 min)
AMRAP 5 x2
3 Weighted Burpee
5 ps Rengegade Row
7 DB Thrusters
Rest 2 min
Score total rounds.
C. (12 min)
EMOM x4
1) 14 Forward Alternating Lunges
2) 6 Inchworm Push Ups
3) 12 Goblet Jump Squats
10 Samson Lunges
10 Supermans
10 Plank Ups
10 Squats
10 Sit Ups
B. (12 min)
AMRAP 5 x2
3 Weighted Burpee
5 ps Rengegade Row
7 DB Thrusters
Rest 2 min
Score total rounds.
C. (12 min)
EMOM x4
1) 14 Forward Alternating Lunges
2) 6 Inchworm Push Ups
3) 12 Goblet Jump Squats
Monday, 4 June 2018
Tuesday, June 5, 2018
A.
2 Laps
5 Inchworms
5 ps One Leg KB Deadlift
10 Sit Ups
8 ps Reach Unders
x3
B.
AMRAP 10
22 KB Swings
8 Hand Release Push Ups
12 V-Ups
EMOM = 6 Sprawls
C.
5 Rounds for Time:
12 DBU KB Push Press
15 Tuck Ups
1 Long Loop
5 Inchworms
5 ps One Leg KB Deadlift
10 Sit Ups
8 ps Reach Unders
x3
B.
AMRAP 10
22 KB Swings
8 Hand Release Push Ups
12 V-Ups
EMOM = 6 Sprawls
C.
5 Rounds for Time:
12 DBU KB Push Press
15 Tuck Ups
1 Long Loop
Sunday, 3 June 2018
Monday, June 4, 2018
A.
2 Laps
10 Lunges
10 Squats
5 Drop Squats
10 Sit Ups
10 Hand Release Push Ups
B. (17 min)
45:15x3
Tactical Lunge
Plank
Shuttle Run
SDLHP
DBU Thruster
Rest
C. (4 min)
Tabata
20:10x8
KB Swings
D. (4 min)
Tabata - Bottom to Bottom Squat
20:10x8
As many squats as possible each round, holding the 10 seconds rest in the bottom of a a squat.
*Score the round with the lowest reps.
10 Lunges
10 Squats
5 Drop Squats
10 Sit Ups
10 Hand Release Push Ups
B. (17 min)
45:15x3
Tactical Lunge
Plank
Shuttle Run
SDLHP
DBU Thruster
Rest
C. (4 min)
Tabata
20:10x8
KB Swings
D. (4 min)
Tabata - Bottom to Bottom Squat
20:10x8
As many squats as possible each round, holding the 10 seconds rest in the bottom of a a squat.
*Score the round with the lowest reps.
Friday, 1 June 2018
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