Wednesday, 31 October 2018
Thursday, November 1, 2018
A.
2 Rounds:
8 Squats
8 TRX Rows
8 Samson Lunges
8 Sit Ups
B. (15 min)
40:20x4
Wall Balls
Pull Ups
2KB Swing
Rest
C. (15 min)
21-18-15-12-9-6-3 rep rounds for time of:
Plate OH Walking Lunge
KB Swing
V-Sit Up
BW Step Ups
*15 min Time Cap
8 Squats
8 TRX Rows
8 Samson Lunges
8 Sit Ups
B. (15 min)
40:20x4
Wall Balls
Pull Ups
2KB Swing
Rest
C. (15 min)
21-18-15-12-9-6-3 rep rounds for time of:
Plate OH Walking Lunge
KB Swing
V-Sit Up
BW Step Ups
*15 min Time Cap
Monday, 29 October 2018
Tuesday, October 30, 2018
A.
5 Bootstraps
10 TRX Rows
10 KB Swings
5 Inchworms
x2
B. (12 min)
EMOM x31) 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.
AMRAP 12
12 Sit Ups
9 DB Power Cleans
6 DB Push Press
3 DB Front Squats
5 Bootstraps10 TRX Rows
10 KB Swings
5 Inchworms
x2
B. (12 min)
EMOM x31) 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.
AMRAP 12
12 Sit Ups
9 DB Power Cleans
6 DB Push Press
3 DB Front Squats
Sunday, 28 October 2018
Monday, October 29, 2018
A.
8 Rev Alt Lunges
8 Supermans
8 Squats
8 Hollow Rocks
x2
B.
AMRAP 12
20 Jump Lunges
20 Alternating DB Snatch
20 Tuck Ups
EMOM = 3 DBU Thrusters
C. (11 min)
AMRAP 1 x6
20 Air Squats
Max reps KB Swings
Rest 1 min
L H
U M
C L
8 Rev Alt Lunges
8 Squats
8 Hollow Rocks
x2
B.
AMRAP 12
20 Jump Lunges
20 Alternating DB Snatch
20 Tuck Ups
EMOM = 3 DBU Thrusters
C. (11 min)
AMRAP 1 x6
20 Air Squats
Max reps KB Swings
Rest 1 min
L H
U M
C L
Friday, 26 October 2018
Wednesday, 24 October 2018
Monday, 22 October 2018
Sunday, 21 October 2018
Friday, 19 October 2018
Wednesday, 17 October 2018
Thursday, October 18, 2018
A. (10 min)
2 Rounds:
8 Russian Swings
8 DBU Push Press
8 KB Squats
8 ps Russian Twist
B. (17 min)
40:20x3
Burpee
Thruster
Sumo Deadlift High Pull
Push Press
V-Up
Rest
C. (10 min)
5 Rounds for Reps:
30 sec of Wall Balls
30 sec of KB Swings
1 min Rest
2 Rounds:8 Russian Swings
8 DBU Push Press
8 KB Squats
8 ps Russian Twist
B. (17 min)
40:20x3
Burpee
Thruster
Sumo Deadlift High Pull
Push Press
V-Up
Rest
C. (10 min)
5 Rounds for Reps:
30 sec of Wall Balls
30 sec of KB Swings
1 min Rest
Tuesday, 16 October 2018
Sunday, 14 October 2018
Monday, October 15, 2018
A.
8 TRX Row8 HR Push Ups
8 Squats
8ps 1 Leg KB DL
8 DBU Strict Press
X3
B. (18 min)
3 min on, 2 min off:
45 KBS / Sprawls
35 DB Snatches / V Ups
25 ps Renegade Row / Push Ups
15 ps One Arm SDLHP/ DBU KB Thruster
3 min on, 2 min off:
45 KBS / Sprawls
35 DB Snatches / V Ups
25 ps Renegade Row / Push Ups
15 ps One Arm SDLHP/ DBU KB Thruster
Score is max reps of the second exercise.
C.
Body Line Drills
60:00x1
Side Plank L
Front Plank
Side Plank R
Reverse Plank
Superman
Hollow
Body Line Drills
60:00x1
Side Plank L
Front Plank
Side Plank R
Reverse Plank
Superman
Hollow
Friday, 12 October 2018
Saturday, October 13, 2018
A.
2x8 light KB:Russian Swings
DBU Push Press
1 Arm Row
Russian Twist
B.
AMRAP 12
12 KB Swings
8 KB Squats
8 Sprawls
6 Push Ups
C.
10-1 reps for time of:
DBU KB Thrusters
EMOM = 3 Burpees
*15 min time cap
DBU Push Press
1 Arm Row
Russian Twist
B.
AMRAP 12
12 KB Swings
8 KB Squats
8 Sprawls
6 Push Ups
C.
10-1 reps for time of:
DBU KB Thrusters
Pull Ups
V-Ups
V-Ups
EMOM = 3 Burpees
*15 min time cap
Thursday, 11 October 2018
Friday, October 12, 2018
A.
10 Russian Swings
5 ps Reach Unders
10 Samson Lunges
10 Hollow Rocks
x2
B. (15 min)
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.
In Teams of 2 For Time:
100 Wall Balls
100 KB Deadlift
80 Renegade Rows
Share reps how you like with a partner, one partner working at a time.
x2
B. (15 min)
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.
In Teams of 2 For Time:
100 Wall Balls
100 KB Deadlift
80 Renegade Rows
Share reps how you like with a partner, one partner working at a time.
Wednesday, 10 October 2018
Thursday, October 11, 2018
A.
1 Round:
10 MB Squat + Partner Throw
10 ps MB Side Toss with Partner
10 MB Sit Up with Partner Pass
2-3 Plank Race
2 Rounds:
8 TRX Rows
8 Samson Lunges
5 Inchworm Push Ups
8 DBU KB Push Press
B.
AMRAP 12
12 Hand Release Push Ups
15 CF Sit Ups
10 DB Goblet Squats
10 DB Power Cleans
C.
4 Rounds for Time:
10 DBU KB Thruster
15 Pull Ups
30 KB Swings
1 min rest between rounds.
10 MB Squat + Partner Throw
10 ps MB Side Toss with Partner
10 MB Sit Up with Partner Pass
2-3 Plank Race
2 Rounds:
8 TRX Rows
8 Samson Lunges
5 Inchworm Push Ups
8 DBU KB Push Press
B.
AMRAP 12
12 Hand Release Push Ups
15 CF Sit Ups
10 DB Goblet Squats
10 DB Power Cleans
C.
4 Rounds for Time:
10 DBU KB Thruster
15 Pull Ups
30 KB Swings
1 min rest between rounds.
Monday, 8 October 2018
Tuesday, October 9, 2018
A.
10 Squats
10 Supermans
10 ps Reach Unders
15 Tuck Ups
x2
B.
EMOM x4
1. 14 2KB or DB Forward Alternating Lunges
2. 15 2KB Swings
3. 7 ps 1 Arm DB/KB Thruster
4. 6 TRX Rows - 3 sec eccentric
C.
AMRAP 10 Ladder 3's
3 Jump Squats
3 DB Strict Press
3 KB Suitcase or Sumo Deadlift
+ 3 reps each round.
10 Squats
10 Supermans
10 ps Reach Unders
15 Tuck Ups
x2
B.
EMOM x4
1. 14 2KB or DB Forward Alternating Lunges
2. 15 2KB Swings
3. 7 ps 1 Arm DB/KB Thruster
4. 6 TRX Rows - 3 sec eccentric
C.
AMRAP 10 Ladder 3's
3 Jump Squats
3 DB Strict Press
3 KB Suitcase or Sumo Deadlift
+ 3 reps each round.
Sunday, 7 October 2018
Monday, October 8, 2018
THANKSGIVING DINNER
A.
Appetizer
8 Squats
8 Sit Ups
8 TRX Rows
8 KB Swings
x3
B.
Main Course
3 RFT
25 Jump Lunges
20 DB Snatches
15 DB Hang Clean to Push Press
15 DB Front Squats
20 Pull Ups
25 Tuck Ups
*Time Cap = 18 min
C.
Dessert (Pie)
AMRAP 5
Manmakers
A.
Appetizer
8 Squats
8 Sit Ups
8 TRX Rows
8 KB Swings
x3
B.
Main Course
3 RFT
25 Jump Lunges
20 DB Snatches
15 DB Hang Clean to Push Press
15 DB Front Squats
20 Pull Ups
25 Tuck Ups
*Time Cap = 18 min
C.
Dessert (Pie)
AMRAP 5
Manmakers
Friday, 5 October 2018
Saturday, October 6, 2018
A.
5 Cat Camels
5 Bootstraps
5ps Scorpions
x1
8 Squats
8 V-Ups
8 Sprawls
x3
B. (10 min)
AMRAP 10
5 KB Squats
7 KB Push Press
10 KB Swings
12 KB Sit Ups
C. (15 min)
40-30-20
Wall Balls
2KB Deadlift
Burpees
*Share reps how you like with a partner, one partner working at a time.
5 Bootstraps
5ps Scorpions
x1
8 Squats
8 V-Ups
8 Sprawls
x3
B. (10 min)
AMRAP 10
5 KB Squats
7 KB Push Press
10 KB Swings
12 KB Sit Ups
C. (15 min)
40-30-20
Wall Balls
2KB Deadlift
Burpees
*Share reps how you like with a partner, one partner working at a time.
Thursday, 4 October 2018
Friday, October 5, 2018
A. (10 min)
8 Squats
8 V-Ups
8 Push Ups
8 Supermans
x2
B. (16 min)
40:20x4
TRX Row
Bar Hang / OH Hold
DB Squat Cleans
Hollow Rock
C. (10 min)
21-15-9 for time of:
DB Snatch
Goblet Squat
V-Sit Up
*Time Cap = 10 min
8 V-Ups
8 Push Ups
8 Supermans
x2
B. (16 min)
40:20x4
TRX Row
Bar Hang / OH Hold
DB Squat Cleans
Hollow Rock
C. (10 min)
21-15-9 for time of:
DB Snatch
Goblet Squat
V-Sit Up
*Time Cap = 10 min
Wednesday, 3 October 2018
Thursday, October 4, 2018
A.
8 TRX Rows
8 Squats
8 KB Swings
8 Hollow Rocks
x2
B. (15 min)
For Time:
8-1 Renegade Man Makers
8 Sit Ups
*Time Cap = 14 min
C. (15 min)
16-14-12-10
Pull Ups
Thrusters
Burpees
*Time Cap = 14 min
8 Squats
8 KB Swings
8 Hollow Rocks
x2
B. (15 min)
For Time:
8-1 Renegade Man Makers
8 Sit Ups
*Time Cap = 14 min
C. (15 min)
16-14-12-10
Pull Ups
Thrusters
Burpees
*Time Cap = 14 min
Monday, 1 October 2018
Tuesday, October 2, 2018
A.
8 Squats
8 Sit Ups
8 Lunges
10 Superman
x2
B. (13 min)
3 Rounds of 3 min on, 2 min off of:
1 DB Clean
1 Push Up
1 V-Up
Start back at one each round.
C.
AMRAP 14:
50 KB Swings
40 Sit Ups
30 Goblet Squats
20 Pull Ups
8 Sit Ups
8 Lunges
10 Superman
x2
B. (13 min)
3 Rounds of 3 min on, 2 min off of:
1 DB Clean
1 Push Up
1 V-Up
+1 rep each round
Start back at one each round.
C.
AMRAP 14:
50 KB Swings
40 Sit Ups
30 Goblet Squats
20 Pull Ups
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