A.
8 Squats
8 TRX Rows
8 DBU Press
8 Sit Ups
8 Lunges
x2
B.
E:30x5
8 Goblet Squats
8 Shoulder Press
8 Row L
8 Row R
:20 Plank
C
.40:20x3
Plate Ground to Overhead
Bulgarian Split Squats L
Bulgarian Split Squat R
Pull Up
1/4 Turkish Get Up
Wednesday, 28 November 2018
Monday, 26 November 2018
Monday, November 26, 2018
A.
5 Inchworms8 Squats
8 TRX Row
5ps KB Press
8 Hollow Rocks
B. (13 min)
AMRAP 5 2 Goblet Squat
2 V-Ups
2 Push Ups
Add 2 reps each round up to 10, but then go back to 2's if there is still time left in the AMRAP 5
AMRAP 5 2 Goblet Squat
2 V-Ups
2 Push Ups
Add 2 reps each round up to 10, but then go back to 2's if there is still time left in the AMRAP 5
-Rest 3 min-
AMRAP 5
10 Goblet Squat
10 V-Ups
10 Push Ups
Subtract 2 reps each round down to 2, then start back at 10 if there is time left.
10 V-Ups
10 Push Ups
Subtract 2 reps each round down to 2, then start back at 10 if there is time left.
C.
As heavy as possible without putting down the KBs: 5 2KB Front Squat
10 2KB Swings
5 2KB Thrusters
15 2KB Deadlift
As heavy as possible without putting down the KBs: 5 2KB Front Squat
10 2KB Swings
5 2KB Thrusters
15 2KB Deadlift
Sunday, 25 November 2018
Friday, 23 November 2018
Wednesday, 21 November 2018
Monday, 19 November 2018
Sunday, 18 November 2018
Monday, November 19, 2018
A.
8 TRX Row
8 Squats
8 Sit Ups
8 ps Reach Unders
x2
B. (16 min)
40:20x4
Box Step Overs
V-Ups
Renegade Row
Farmer's Hold
C. (12 min)
In teams of 2 complete 5 rounds each alternating complete rounds of:
8 Squats
8 Sit Ups
8 ps Reach Unders
x2
B. (16 min)
40:20x4
Box Step Overs
V-Ups
Renegade Row
Farmer's Hold
C. (12 min)
In teams of 2 complete 5 rounds each alternating complete rounds of:
8 Burpees
20 Russian KB Swings
Friday, 16 November 2018
Wednesday, 14 November 2018
Thursday, November 15, 2018
A.
3 Rounds:
8 Squats
5 Inchworms
5 ps Reach Unders
8 Sit Ups
B. (20 min)
For Time:
50 Step Ups
50 KB Swings
50 V-Sit Ups
50 Push Press
50 Wall Balls
50 Burpees
*Time cap: 18 min
C. (9 min)
Tabata:
Hollow Hold
-rest 1 min-
Side Hip Raise (4 on one side and then 4 on the other)
8 Squats
5 Inchworms
5 ps Reach Unders
8 Sit Ups
B. (20 min)
For Time:
50 Step Ups
50 KB Swings
50 V-Sit Ups
50 Push Press
50 Wall Balls
50 Burpees
*Time cap: 18 min
C. (9 min)
Tabata:
Hollow Hold
-rest 1 min-
Side Hip Raise (4 on one side and then 4 on the other)
Tuesday, 13 November 2018
Sunday, 11 November 2018
Monday, November 12, 2018
A.
8 Squats
5 Push Ups
8 TRX Rows
5 ps 1DB Push Press
10 Hollow Rocks
B.
AMRAP 8
3 Manmakers
5 Burpees
8 DB Snatches
C. (15 min)
Partner Chipper:
100 Pull Ups
100 Wall Balls
100 V-Sit Ups
100 KBS
100 DB Hang Power Cleans
*One partner working at a time.
Partner Chipper:
100 Pull Ups
100 Wall Balls
100 V-Sit Ups
100 KBS
100 DB Hang Power Cleans
*One partner working at a time.
Saturday, 10 November 2018
Friday, 9 November 2018
Wednesday, 7 November 2018
Thursday, November 8, 2018
A.
1 Round:
Leg Swings
Fire Hydrands
Hip Mob Hops
Shoulder Circles
2 Rounds:
10 Squats
10 Lunges
10 DB Push Press
10 Sit Ups
1 Length High Knees
1 Length Butt Kicks
B. (17 min)
1 min per exercise x3
Grasshoppers
Pull Ups
Inchworm Push Ups
KB Swimg
Plank
Rest
C.
AMRAP 10
10 Step Ups
10 Thrusters
10 Renegade Row
10 Tuck Ups
10 Burpees
20 Forward Alternating Lunges (bw)
Leg Swings
Fire Hydrands
Hip Mob Hops
Shoulder Circles
2 Rounds:
10 Squats
10 Lunges
10 DB Push Press
10 Sit Ups
1 Length High Knees
1 Length Butt Kicks
B. (17 min)
1 min per exercise x3
Grasshoppers
Pull Ups
Inchworm Push Ups
KB Swimg
Plank
Rest
C.
AMRAP 10
10 Step Ups
10 Thrusters
10 Renegade Row
10 Tuck Ups
10 Burpees
20 Forward Alternating Lunges (bw)
Sunday, 4 November 2018
Monday, November 5, 2018
A.
8 TRX Rows
8 Squats
8 KB Swings
8 Hollow Rocks
8 Samson Lunges
x2
B.
AMRAP 12
20 Walking Lunges
10 ps DB Snatch
15 Wall Balls
10 V-Ups
5 Burpees
C.
5 Rounds for Time:
8 ps Renegade Row
16 KB Swings
20 Air Squats
*Time Cap = 15 min
8 TRX Rows
8 Squats
8 KB Swings
8 Hollow Rocks
8 Samson Lunges
x2
B.
AMRAP 12
20 Walking Lunges
10 ps DB Snatch
15 Wall Balls
10 V-Ups
5 Burpees
C.
5 Rounds for Time:
8 ps Renegade Row
16 KB Swings
20 Air Squats
*Time Cap = 15 min
Saturday, 3 November 2018
Thursday, 1 November 2018
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