Monday, October 1, 2018

A. (10 min)

8 Samson Lunges
8 Sit Ups
8 ps Reach Unders
Bear Crawl/Crab Walk

B. (12 min)
EMOM x3
1) 5 Negative Pull Ups or TRX Rows
2) 8 DBU Lunge to Press
3) 10 Hand Release Push Ups
4) 8ps KB Plank Drags

C. (15 min)
3 Rounds for Time:
25 DB Push Jerks/Push Press
30 Jump Squats
25 Weighted Step Ups
30 Tuck Ups

*Time Cap = 15 min

Saturday, September 29, 2018

A.

8 Squats
8 Supermans
8 Samson Lunges
8 Sit Ups
x3

B. (10 min)
3 Rounds:
5 ps Torsion Control
1 Set Lines or 15 Wall Balls
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

*Time cap = 22 min

Friday, September 28, 2018

A.

5 Inchworm Push Ups
5 Squats
5 Drop Squats
5 ps Reach Unders
x2

B.
30:15x3
1 Arm Row R
1 Arm Row L
Torsion Control Plank
DB Jump Squats
DB Russian Twist

C.
AMRAP 14
20 Alternating DB Snatch
20 Jump Lunges
20 One Arm DB Push Press
20 Pull Ups (inside) or 3 Laps (outside)

Thursday, September 27, 2018

A.

8 Squats
8 Superman
8 Hollow Rocks
x2

B.
AMRAP 10
7 Jump Squats
7 Sprawls
7 Push Ups
7 Sit Ups

C. (8-12 min)
5 Rounds for Time
10 DB Snatch L
10 DB Snatch R
10 Goblet Squats
10 Pull Ups or 1 Court Lap

*Time Cap = 14 min

D. (6 min)
45:15x2
Front Plank
Russian Twist
Deadbug

Tuesday, September 25, 2018

A.

8 Squats
8 Sit Ups
8 ps Side Hip Raise
12 KB Deadlifts
x2

B.
AMRAP 12
20 Air Squats
10 KB Good Mornings
10 Hand Release Push Ups
20 Tuck Ups

C. (10 min)
EMOM 5 x2
12 KBS
Max reps V-Ups

Rest 1 min between EMOMs
Score total V-Ups.

Monday, September 24, 2018

A.

3 Rounds:8 Russian Swings
8 KB Good Mornings
8 KB Squats
8 ps KB Russian Twist
B.
AMRAP 8 
1 DBU Strict Press
1 DBU Push Press

1 DBU KB Thruster
1 KB Swing
1 KB Row L
1 KB Row R
+1 rep each round.
C. (15 min)
3 Rounds for Max Reps:
1 minute max KB Lunges
1 minute max Burpees
1 minute Rest
1 minute max KB Clusters
1 minute max Anchored Sit Ups

*Score total reps across exercises for 3 rounds. 

Saturday, September 22. 2018

Friday, September 21, 2018

Thursday, September 20, 2018

A.

8 Squats
8 Supermans
8 Sit Ups
x3

B. (11 min)
2 Rounds, 1 min per exercise:
Goblet Squat
DB/KB Push Press
Plank
TRX Row
Alternating DB Snatch
Rest

C. (20 min)
"The Dirty Dozen"
25 Steps OH Lunge
30 Pull Ups
50 Jump Squats
20 Burpees
25 Push Ups
25 V-Ups
30 KB Swing
30 Sit Ups
20 DB Hang Squat Cleans
25 KB Good Mornings
30 Wall Balls
25 ps Side Hip Raises

Tuesday, September 18, 2018

Monday, September 17, 2018

Saturday, September 15, 2018

A.

3 Rounds:
8 KB Swings
8 KB Good Mornings
8 KB Squats
8 ps KB Russian Twist

B.
AMRAP 8
1 DBU Strict Press
1 DBU Push Press
1 KB Swing
1 KB Row L
1 KB Row R
+1 rep each round.

C.
EMOM x15
3 ps DB Snatch
7 Push Ups
12 Air Squats

Friday, September 14, 2018

A.

2 Rounds:
8 Squats
8 Sit Ups
8 Push Ups
8 KB Swings
8 Samson Lunges

B.
AMRAP 105x
[ 1 DB Hang Power Clean
1 DB Front Squat
1 DB Push Press
1 DB Thruster ]
5 Burpees

C. (15 min)
21-18-15-12-9-6-3 rep rounds for time of:
Jump Lunges
KB Swing
Anchored Sit Up
KB Lunge

Thursday, September 13, 2018

A.

3 Rounds:
8 TRX Rows
8 Squats
8 Hollow Rocks
8 Russian Swings

B. (19 min)
Tabatas 
20:10x8

CF Sit Ups
DBU Thruster
KB Russian Twist
Jumping Pull Ups -no rebound

All 8 sets of each exercise in a row.
I min rest between exercises.

C. (12 min)
3:00 min on 1:30 min off x3
1 KB Swing
1 Burpee

+1 rep each round.
Start back at 1 each round.

Tuesday, September 11, 2018

A.

2x8 light KB:
KB Swing
KB Squat
KB Push Press
KB Row (ps)

B. (12 min)
2 Rounds, 2 sets of each Exercise per Round:
30:30
Wall Balls
Tuck Ups
KB Swings

C. (20 min)
16-14-12-10-8-6-4-2
Weighted Step Ups
Plate Overhead Walking Lunges
V-Ups

Monday, September 10, 2018

A.

3 Rounds:
8 Lunges
8 Supermans
8 Hollow Rocks
8 DBU Push Press

B.
30:15 x4
Weighted Elevated Side Hip Raise L
Weighted Elevated Side Hip Raise R
Jump Lunges
Hollow Hold
Bar Hang

C.
AMRAP 10
6 Push Ups
8 V-Ups
10 KB Swings

Saturday, September 8, 2018

A.

2 Laps
8 Squats
5 Inchworm Push Ups
8 Samson Lunges
15 Hollow Rocks
x2

B.
AMRAP 8
6 Strict DBU Press
6 DBU Push Press
12 Alt. SDLHP
12 V-Ups

C.
3 Rounds for Time:
3x (10 KB Swings + 8 KB Squats + 5 ps Reverse Alternating Lunges)
21 Step Ups

*Time cap = 18 min

Friday, September 7, 2018

Thursday, September 6, 2018

A.

Arm Swings
Ankle Rolls

10 Squats
10 ps Reach Unders
10 Hollow Rocks
10 HR Push Ups
10 Supermans
x1

B.
AMRAP 4
10 ps DB Hang Clean to Overhead
10 ps One Leg V-Ups
2 Sets Stairs
Max reps Inchworm Push Ups

-rest 2 min-

AMRAP 4
25 Tuck Ups
20 Alternating One Arm DB High Pull
Max reps CF Sit Ups

C.
AMRAP 15
20 DB Snatch
10 Burpees
400m Run (down stairs to start)


L L
U H
C M

Tuesday, September 4, 2018

Monday, September 3, 2018