Thursday, January 31, 20119

A.
8 TRX Row
8 Lunges
8 Sit Ups
8 Squats
x2

B.
E:30x5
1. 5 Negative Pull Ups
2. 8 2KB Squat
3. 8 DB/KB Strict Press
4. :20 Hollow Hold

C.
AMRAP 15
15 Forward Alternating Lunges
15 Push Ups
10 Double DB Snatch

Tuesday, January 29, 2019

Monday, January 28, 2019

A. 8 Squats
8 Samson Lunges
8 Cobras
8 HR Push Ups
8 Leg Lifts
X2

B.
AMRAP 14
8 Weighted Jump Squats
5 ps Renegade Row
8 DB Push Press
5 DB Squat Cleans
1 min rest after every 2 rounds.

C.
20-15-10-5
Plate Overhead Forward Alternating Lunges (per side)
Plate Ground to Overhead
Wall Balls
V-Ups

Friday, January 25, 2019

Thursday, January 24, 2019

Tuesday, January 22, 2019

Monday, January 21, 2019

A.

8 Squats
8 TRX Row
8 HR Push Ups
8 Hollow Rocks
x2

B.
45:15x3
2KB Swing
Tuck Ups
2KB Renegade Row
Figure 8 Squat
Plank with Leg Raise

C.
For Time with a Partner:
50 Devil's Press
50 Partner Sit Ups

*One person working at a time for Devil's Press.
*Sit Ups done together, clap hands at top of sit up.

Saturday, January 19, 2019

Friday, January 18, 2019

Wednesday, January 16, 2018

Tuesday, January 15, 2018

Thursday, January 17, 2018

A.
8 Squats

8 TRX Rows
8 KB Swings
8 Sit Ups
x2

B. (12 min)
EMOM x3
1. 5 Negative Pull Ups
2. 12 Strict Press
3. :45 Weighted Plank
4. 20 Wall Balls

C. (16 min)
4 min on 2 min off x3
1 DB Snatch
1 Burpee

+1 rep each round.
Pick up where you left off each set.

Monday, January 14, 2018

A.

5 HR Push Ups
5 Tuck Ups
5 ps Reach Unders
5 Supermans
5 Sprawls
x3

B. (13 min)
20:10x2
Push Ups
2KB Swing
V-Ups
TRX Row

3 sets of each exercise in a row, 2x through.
Rest 1 min between rounds.

C (15 min)
5 Rounds for Time:
20 1/4 Get Ups
10 Pull Ups
10 DB Push Press

D.
If Time:
25 Hollow Rocks
25 Sit Ups
25 Tuck Ups

Saturday, January 12, 2018

Friday, January 11, 2019

Thursday, January 10, 2018

A.

8 Samson Lunges
8 Sit Ups
8 Squats
8 HR Push Ups
x2

B.
AMRAP 15
12 Fwd Alt Overhead Lunges
12 KB Swings
12 V-Ups
12 Step Ups

C.
45:15x3
Goblet Squats
DB Push Press
Russian Twist

Tuesday, January 8, 2019

A. 10 HR Push Ups
8 Superman
20-30 sec Bar Hang
KB Good Morning
X2

B. (17 min)
AMRAP 7 x2
7 DB Clean and Jerk
14 Sit Ups
21 KB Swings

Rest 3 min between.

C. (9 min)
Tabatas
20:10x8
DB Alt. Snatch
Hollow Hold

Rest 1 min between

Monday, January 7, 2019

A.
5 Inchworms
8 Squats
10 Hollow Rocks
8 Lunges
x2

B.
EMOMx4
8-12 Push Ups
6ps Stationary Lunges
8ps KB Plank Drag
15 KB Swings

C.
5 Rounds for Time:
15 Pull Ups
21 KB Taters

Saturday, January 5, 2019

Friday, January 4, 2019

Thursday, January 3, 2019