Monday, 30 December 2019
Saturday, 28 December 2019
Wednesday, 25 December 2019
Thursday, December 26, 2019
A.
6 KB Swings
6 Squats
6 TRX Row or Superman
6 Sit Ups
x3
B.
"12 Days of Christmas"
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible.
1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges
*35 minute time cap.
6 KB Swings
6 Squats
6 TRX Row or Superman
6 Sit Ups
x3
B.
"12 Days of Christmas"
This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.
Complete the workout as fast as possible.
1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges
*35 minute time cap.
Monday, 23 December 2019
Saturday, 21 December 2019
Friday, 20 December 2019
Thursday, 19 December 2019
Wednesday, 18 December 2019
Monday, 16 December 2019
Sunday, 15 December 2019
Monday, December 16, 2019
A.
8 Fwd Alt Lunges
8 Sit Ups
8 KBS
8 KB Good Mornigs
x2
B.
AMRAP 13
20 Steps Weighted Walking Lunge
15 Push Press
10 V-Ups
10 Goblet Squats
5 Devil's Press
C. (9 min)
Accumulate as many reps as possible completing the following:
1 minute AMRAP KB Swings
2 minutes AMRAP Burpees
3 minutes AMRAP 2KB Deadlift
2 minutes AMRAP Burpees
1 minute AMRAP KB Swings
-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.
8 Fwd Alt Lunges
8 Sit Ups
8 KBS
8 KB Good Mornigs
x2
B.
AMRAP 13
20 Steps Weighted Walking Lunge
15 Push Press
10 V-Ups
10 Goblet Squats
5 Devil's Press
C. (9 min)
Accumulate as many reps as possible completing the following:
1 minute AMRAP KB Swings
2 minutes AMRAP Burpees
3 minutes AMRAP 2KB Deadlift
2 minutes AMRAP Burpees
1 minute AMRAP KB Swings
-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.
Saturday, 14 December 2019
Thursday, 12 December 2019
Wednesday, 11 December 2019
Monday, 9 December 2019
Sunday, 8 December 2019
Monday, December 9, 2019
A.
10 Samson Lunges
5 Devil's Press
5 Supermans
10 Hollow Rocks
x2
B.
EMOMx3
5ps Bulgarian Split Squat
15 ps Russian Twist
15 2KB Swing
15 In and Outs
C.
21-18-15-12
2KB/DB Push Press
Burpees
Sit Ups
2KB/DB Front Squat
*Time cap: 18 mins
10 Samson Lunges
5 Devil's Press
5 Supermans
10 Hollow Rocks
x2
B.
EMOMx3
5ps Bulgarian Split Squat
15 ps Russian Twist
15 2KB Swing
15 In and Outs
C.
21-18-15-12
2KB/DB Push Press
Burpees
Sit Ups
2KB/DB Front Squat
*Time cap: 18 mins
Saturday, 7 December 2019
Wednesday, 4 December 2019
Monday, 2 December 2019
Sunday, 1 December 2019
Monday, 25 November 2019
Sunday, 24 November 2019
Monday, November 25, 2019
A.
B.
AMRAP 12
5ps Step Ups
10 Plate GtOH
8ps Rev Alt. Lunges
20 BW Step Ups
C.
18-15-12-9
Push Press
Renegade Row (ps)
V-Ups + 5 Burpees
B.
AMRAP 12
5ps Step Ups
10 Plate GtOH
8ps Rev Alt. Lunges
20 BW Step Ups
C.
18-15-12-9
Push Press
Renegade Row (ps)
V-Ups + 5 Burpees
Wednesday, 20 November 2019
Thursday, November 21, 2019
A.
5 Squats
10 DB Push Press
10 Hollow Rocks
10 ps 1 Leg V Up
x2
B.
AMRAP 10
10 KB Swings
10 ps 1/4 Turkish Get Up
15 Reverse Crunch
10 ps Side Hip Raise
C. (14 min)
3 min on, 1:30 off x3
1 DB Thruster
1 Burpee
+1 rep each round
Start back at the beginning each round.
5 Squats
10 DB Push Press
10 Hollow Rocks
10 ps 1 Leg V Up
x2
B.
AMRAP 10
10 KB Swings
10 ps 1/4 Turkish Get Up
15 Reverse Crunch
10 ps Side Hip Raise
C. (14 min)
3 min on, 1:30 off x3
1 DB Thruster
1 Burpee
+1 rep each round
Start back at the beginning each round.
Tuesday, 19 November 2019
Monday, 18 November 2019
Sunday, 17 November 2019
Monday, November 18, 2019
A.
5 KB Swings
5 KB Squats
5 KB Good Mornings
5 ps KB Row
5 Sit Ups
x3
B. (12 min)
45:15x3
2DB Snatch
Farmer's Hold
Air Squats
Russian Twist
C.
AMRAP 12
2 Deadlift
8 Tuck Ups
8 Sprawls
+2 Deadlifts every round.
5 KB Swings
5 KB Squats
5 KB Good Mornings
5 ps KB Row
5 Sit Ups
x3
B. (12 min)
45:15x3
2DB Snatch
Farmer's Hold
Air Squats
Russian Twist
C.
AMRAP 12
2 Deadlift
8 Tuck Ups
8 Sprawls
+2 Deadlifts every round.
Thursday, 14 November 2019
Monday, 11 November 2019
Sunday, 10 November 2019
Monday, November 11, 2019
A.
Mobility
5 Jump Squats
5 Negative Pull Ups
5ps 1KB Strict Press
15 Hollow Press
10ps 1 Leg V Ups
X3
*partition work as you like with only 1 person working at a time
B.
In teams of 2 complete 14 rounds of:
12 KB Swings
12 DB Power Cleans
12 Box Jumps
12 KB Swings
12 DB Power Cleans
12 Box Jumps
*partition work as you like with only 1 person working at a time
Wednesday, 6 November 2019
Thursday, November 7, 2019
A.
5 Squats
8 TRX Rows
10 Hollow Rocks
5 Inchworms
x2
B.
45:15x3
Ballistic Pull Ups
Push Up
Renegade Row
Wall Ball
Hollow Hold
Rest
C.
3 RFT
10 Devil's Press
15 Jump Squats
20 Tuck Ups
EMOM = 3 Burpees
5 Squats
8 TRX Rows
10 Hollow Rocks
5 Inchworms
x2
B.
45:15x3
Ballistic Pull Ups
Push Up
Renegade Row
Wall Ball
Hollow Hold
Rest
C.
3 RFT
10 Devil's Press
15 Jump Squats
20 Tuck Ups
EMOM = 3 Burpees
Saturday, 2 November 2019
Thursday, 31 October 2019
Wednesday, 30 October 2019
Thursday, October 31, 2019
A.
6 Lunges
6 Drop Squats
6 Tuck Ups
6 KB Swings
6 ps KB Row
x3
B.
EMOM 12
6 KB Swings
6 KB Squats
6 DBU KB Push Press
Do all 3 exercises at the top of each minute for 12 minutes.
C.
AMRAP 10
10 Burpee
20 Russian KB Swings
10 Lunge Jumps
20 Sit Ups
6 Lunges
6 Drop Squats
6 Tuck Ups
6 KB Swings
6 ps KB Row
x3
B.
EMOM 12
6 KB Swings
6 KB Squats
6 DBU KB Push Press
Do all 3 exercises at the top of each minute for 12 minutes.
C.
AMRAP 10
10 Burpee
20 Russian KB Swings
10 Lunge Jumps
20 Sit Ups
Monday, 28 October 2019
Friday, 25 October 2019
Thursday, 24 October 2019
Wednesday, 23 October 2019
Thursday, October 24, 2019
A.
5 Squats
3ps KB Clean
6 Samson Lunges
30 sec ps Side Plank
x3
B.
EMOMx4
5ps Bulgarian Split Squats
7ps Renegade Row
5ps One Leg Deadlift
7ps Weighted Side Hip Raise
C.
AMRAP 10
EMOM = 5 Weighted Jump Squats
10 KB Swings
10 KB Cleans
10 KB Lunges
5 Squats
3ps KB Clean
6 Samson Lunges
30 sec ps Side Plank
x3
B.
EMOMx4
5ps Bulgarian Split Squats
7ps Renegade Row
5ps One Leg Deadlift
7ps Weighted Side Hip Raise
C.
AMRAP 10
EMOM = 5 Weighted Jump Squats
10 KB Swings
10 KB Cleans
10 KB Lunges
Monday, 21 October 2019
Saturday, 19 October 2019
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