Friday, 31 August 2018
Saturday, September 1, 2018
A.
2 Laps
8 Squats
8 HR Push Ups
8 Samson Lunges
8 Sit Ups
x2
B. (17 min)
45:15x3
KB Swing
Inchworm Push Ups
Hollow Hold
KB Lunges + Press
Sprint Lines
Rest
C.
AMRAP 10
1 DBU KB Thruster
1 KB Squat
1 KB Push Press
x3
1 Long Loop
Always do 3 cycles of the KB exercises, but each round (after each run), add 1 rep to each exercise.
8 Squats
8 HR Push Ups
8 Samson Lunges
8 Sit Ups
x2
B. (17 min)
45:15x3
KB Swing
Inchworm Push Ups
Hollow Hold
KB Lunges + Press
Sprint Lines
Rest
C.
AMRAP 10
1 DBU KB Thruster
1 KB Squat
1 KB Push Press
x3
1 Long Loop
Always do 3 cycles of the KB exercises, but each round (after each run), add 1 rep to each exercise.
Wednesday, 29 August 2018
Thursday, August 30, 2018
A.
1 Round:
10 Squats
15 Russian Swings
5 Inchworm Push Ups
10 Sit Ups
10 DBU Push Press
B. (17 min)
1 min per station
1 KB Push Press (switch halfway)
Russian Twist
Held Squat
DBU Thruster
Plank
Rest
C.
AMRAP 12
10 KB Squats
15 KB Swings
15 V-Ups
2 Sets Stairs
10 Squats
15 Russian Swings
5 Inchworm Push Ups
10 Sit Ups
10 DBU Push Press
B. (17 min)
1 min per station
1 KB Push Press (switch halfway)
Russian Twist
Held Squat
DBU Thruster
Plank
Rest
C.
AMRAP 12
10 KB Squats
15 KB Swings
15 V-Ups
2 Sets Stairs
Monday, 27 August 2018
Tuesday, August 28, 2018
A.
2 Laps
5 Inchworms
10 ps Reach Unders
10 Hand Release Push Ups
10 Supermans
2 Laps
x1
B.
AMRAP 14
10 Alternating DB Snatch
10 ps Renegade Row
10 ps 1/4 Turkish Get Up
10 V-Ups
1 Long Loop
C. (9 min)
AMRAP 3 x2
7 DB Push Press
8 DB Hang Power Clean
Rest 3 min
LL
UH
CM
5 Inchworms
10 ps Reach Unders
10 Hand Release Push Ups
10 Supermans
2 Laps
x1
B.
AMRAP 14
10 Alternating DB Snatch
10 ps Renegade Row
10 ps 1/4 Turkish Get Up
10 V-Ups
1 Long Loop
C. (9 min)
AMRAP 3 x2
7 DB Push Press
8 DB Hang Power Clean
Rest 3 min
LL
UH
CM
Sunday, 26 August 2018
Friday, 24 August 2018
Saturday, August 25, 2018
A.
10 Arm Swings
10 T Spine Rotations
8 Squats
10 Supermans
20 Russian Swings
10 DBU Push Press
x1
B. (16 min)
40:20x4
Inchworm Push Ups
Burpee High Pull
1 Arm KB Row (switch halfway)
DBU Strict Press/Push Press
C. (15 min)
3 Rounds for Time:
3x (10 KB Swings + 5 KB Squats + 10 Anchored Sit Ups)
20 Step Ups
10 T Spine Rotations
8 Squats
10 Supermans
20 Russian Swings
10 DBU Push Press
x1
B. (16 min)
40:20x4
Inchworm Push Ups
Burpee High Pull
1 Arm KB Row (switch halfway)
DBU Strict Press/Push Press
C. (15 min)
3 Rounds for Time:
3x (10 KB Swings + 5 KB Squats + 10 Anchored Sit Ups)
20 Step Ups
Thursday, 23 August 2018
Friday, August 24, 2018
A.
10 TRX Rows
10 Squats
10 Bench Push Ups
10 Lunges
10 Hollow Rocks
x2
B. (15 min)
30:30x5
Wall Balls
Pull Ups
Weighted Step Ups
C.
EMOM x10
12 2KB Deadlifts
8 Hand Release Push Ups
8 2KB Swings
*Each round should take around 45 sec. Adjust reps if necessary.
10 TRX Rows
10 Squats
10 Bench Push Ups
10 Lunges
10 Hollow Rocks
x2
B. (15 min)
30:30x5
Wall Balls
Pull Ups
Weighted Step Ups
C.
EMOM x10
12 2KB Deadlifts
8 Hand Release Push Ups
8 2KB Swings
*Each round should take around 45 sec. Adjust reps if necessary.
Wednesday, 22 August 2018
Thursday, August 23, 2018
A.
2 Laps
Squats
Hollow Rock
Russian Swings
Lunges
B. (14 min)
AMRAP 2 x5
15 KB Swings
1 Long Loop
Max reps burpees in remaining time.
1 min rest between rounds.
C. (6 min)
60:00x1
Side Plank L
Plank
Side Plank R
Rev Plank
Superman
Hollow
D. (7 min)
30:15x3
KB Russian Twist
Flutter Kicks
Bear Plank
Squats
Hollow Rock
Russian Swings
Lunges
B. (14 min)
AMRAP 2 x5
15 KB Swings
1 Long Loop
Max reps burpees in remaining time.
1 min rest between rounds.
C. (6 min)
60:00x1
Side Plank L
Plank
Side Plank R
Rev Plank
Superman
Hollow
D. (7 min)
30:15x3
KB Russian Twist
Flutter Kicks
Bear Plank
Tuesday, 21 August 2018
Wednesday, August 22, 2018
A.
8 Squats
8 Sit Ups
8 Supermans
8 Hollow Rocks
x3
B.
AMRAP 12
5 KB Jump Squats
10 Hand Release Push Ups
15 KB Sumo Deadlift High Pulls
20 Tuck Ups
C. (10 min)
100 KBS for Time.
At the top of each minute, do 5 burpees.
8 Sit Ups
8 Supermans
8 Hollow Rocks
x3
B.
AMRAP 12
5 KB Jump Squats
10 Hand Release Push Ups
15 KB Sumo Deadlift High Pulls
20 Tuck Ups
C. (10 min)
100 KBS for Time.
At the top of each minute, do 5 burpees.
Monday, 20 August 2018
Tuesday, August 21, 2018
A.
10 Samson Lunges
10 Hand Release Push Ups
10 Sit Ups
10 Cobras
10 Squats
10 ps Side Plank Dips
x2
B. (12 min)
AMRAP 12
5 Inchworm Push Ups
10 Alternating DB Snatch
20 Jump Lunges
3 Sets Stairs
C. (10 min)
3 Rounds For Time:
25 DB Squats
400m Run (around block, come up stairs)
10 Hand Release Push Ups
10 Sit Ups
10 Cobras
10 Squats
10 ps Side Plank Dips
x2
B. (12 min)
AMRAP 12
5 Inchworm Push Ups
10 Alternating DB Snatch
20 Jump Lunges
3 Sets Stairs
C. (10 min)
3 Rounds For Time:
25 DB Squats
400m Run (around block, come up stairs)
Saturday, 18 August 2018
Friday, 17 August 2018
Wednesday, 15 August 2018
Thursday, August 16, 2018
A.
8 Squats
5 Inchworm Push Ups
10 Sit Ups
8 Supermans
x2
B.
20:10x4 (all sets for each exercise in a row)
1 Arm Push Press L
1 Arm Push Press R
Goblet Squats
Russian Twist
Sprawls
C.
AMRAP 14
89' Walking Lunges or 2 Sets of Stairs (if outside)
10 ps DB Snatch
10 Hand Lift Push Ups
15 V-Sit Ups
5 Inchworm Push Ups
10 Sit Ups
8 Supermans
x2
B.
20:10x4 (all sets for each exercise in a row)
1 Arm Push Press L
1 Arm Push Press R
Goblet Squats
Russian Twist
Sprawls
C.
AMRAP 14
89' Walking Lunges or 2 Sets of Stairs (if outside)
10 ps DB Snatch
10 Hand Lift Push Ups
15 V-Sit Ups
Sunday, 12 August 2018
Saturday, 11 August 2018
Friday, 10 August 2018
Wednesday, 8 August 2018
Tuesday, 7 August 2018
Monday, 6 August 2018
Monday, August 6, 2018
A.
3 Laps10 Squats
20 Russian Swings
10 Samson Lunges
10 HR Push Ups
10 Sit Ups
10 ps Side Plank Dips
1 Set Lines
B.
8-13-21
DBU KB Thruster
KB Squat
KBS
8-13-21
DBU KB Thruster
KB Squat
KBS
8 min time cap.
Rest 2 min after time cap.
Rest 2 min after time cap.
8-13-21
Jump Lunges
KB DBU Push Press
V-Ups
Burpees
1 Long Loop after each round
Jump Lunges
KB DBU Push Press
V-Ups
Burpees
1 Long Loop after each round
Wednesday, 1 August 2018
Thursday, August 2, 2018
A.
2 Rounds:
8 Squats
8 Sit Ups
5 Inchworms
15 Russian Swings
B. (17 min)
3 Rounds, 1 minute per station
KB Swing
KB Russian Twist
BW Walking Lunges
Tuck Ups
KB Push Press
Rest
C. (12 min)
4 Rounds for Time:
400 m Run (down the stairs, around the block)
1 min Plank
8 Squats
8 Sit Ups
5 Inchworms
15 Russian Swings
B. (17 min)
3 Rounds, 1 minute per station
KB Swing
KB Russian Twist
BW Walking Lunges
Tuck Ups
KB Push Press
Rest
C. (12 min)
4 Rounds for Time:
400 m Run (down the stairs, around the block)
1 min Plank
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