Thursday, February 28. 2018

A.
3 Rounds:
5 Squats
5 KB Swings
5 KB Strict Press
5 Sit Ups
5 HR Push Ups

B.
EMOMx3
:45 KB OH Hold
5-6 Negative Pull Ups
8ps 1 Leg V-Up
8-12 DB Chest Press

C.
For Time:
50 Box Jumps or Step Ups
50 KB Swings
50 Push Press
50 Wallballs
50 Burpees

*Scale to 35 reps if necessary.

*15 min time cap.

D.
Tabata
Hollow Hold

Wednesday, February 27, 2019

A.

5 Squats
5 KB Swings
5 Supermans
5 Push Ups
5 V-Ups
5 Burpees
x2-3

B.
40:20x4
Weighted Step Ups
Renegade Row
Tactical Lunge
Alternating DB Snatch

C.
10-1 reps for time of:
KB Swings
Pull Ups
Box Jumps or Step Ups

*Time cap: 12 min.

Tuesday, February 26, 2019

A.
8 Cobras
8 HR Push Ups
8 Squats
8 KB Good Mornings
30 sec Side Plank
x2

B.
AMRAP 6
3 Inchworm Push Ups
5 DB Power Cleans
7 ps Grasshoppers

C.
AMRAP 6
6 Jump Lunges
6 KB Deadlifts
6 V-Ups

D.
AMRAP 8
1 KB Swing
1 KB Squat
+1 rep each round.

E.. (10 min)
60:15x3
Farmer's Hold
Hollow Hold
Russian Twist


L M
U L
C H

Monday, February 25, 2019

A.

5 Travelling Inchworms
8 Squats
8 TRX Rows
8 DB Push Press
30 sec Plank
x2

B. (20 min)
20:10x2
Pull Ups
Wall Balls
Push Ups
Tuck Ups

4 sets in a row per exercise.

40 sec rest between exercises.

1 min rest between rounds.

C.
21-15-9
Burpee
DB Snatch R
DB Snatch L
V-Up

*Time cap = 12 min.

Saturday, February 23, 2019

A.

8 KB Swings
8 KB Squats
8 ps KB Row
8 KB DBU Push Press
8 KB SDLHP
x2

B.
AMRAP 15
15 2KB Swings
12 DBU KB Thrusters
9 ps Grasshopper
6 Burpees
30 sec DB/KB OH Hold
15 Sit Ups

C.
For Time:
50 Tuck Ups
1 min Plank
40 V-Ups
30 sec ps Side Plank
30 Sprawls
1 min Plank
20 ps KB Russian Twist
1 min Reverse Plank
10 ps Side Hip Raise

Friday, February 22, 2019

A.

3 ps Scorpion
10 TRX Rows
10 Hollow Rocks
30 sec Side Plank L
30 sec Side Plank R
x2

B. (15 min)
45:15x3
Hollow Floor Press
Bar Hang
2KB Bent Over Row
Elevated Side Hip Raise L
Elevated Side Hip Raise R

C.
AMRAP 10
2 2KB Deadlifts
6 V Ups
8 Burpees

+ 2 reps to deadlift each round.

Thursday, February 21, 2019

A. (10 min)
8 Samson Lunges
8 Hollow Rocks
8 KB Swings
8 KB DBU Strict Press
8 ps 1 Leg KB Deadlift
x2

B. (12 min)
EMOMx4
5ps BSS
6 Tempo TRX Row
6-8 Neg Push Ups

C. (14 min)
AMRAP 14
50 Plate OH Lunges
40 Pull Ups
30 DB Thrusters
20 Burpees
10 DB Snatches

Tuesday, February 17, 2019

A.

8 TRX Rows
8 Push Ups
8 KB Swings
8 V-Ups
30 sec Bar Hang
x2

B. (11 min)
2 min on, 1 min off 
Pull Ups
Wall Balls
KB Haters (KB Swing into DBU Push Press)
Sit Ups

Score total reps.

C.
AMRAP 13
5 Power Clean
10 Push Press
10ps Renegade Row
15 Tuck Ups

Monday, February 18, 2019

A. (15 min)

3-4 rounds, increasing the weight each round:
8 KB Swings
8 ps One Arm KB Swings
8 KB DBU Thrusters
8 DBU Strict Press
8ps KB One Leg Deadlift

Rest 1-2 min between rounds.

B. (19 min)
AMRAP 14 Partner
6 DB Snatch
6 DB Box Step Overs
6 Double DB Cleans

Alternate complete rounds with a partner.

As soon as you hit 14 min, go immediately into:

AMRAP 5
As many reps as possible between partners with one partner working at a time:
Devil's Press

Saturday, February 16, 2019

A.

8 Squats
8 Supermans
5 ps Reach Unders
30 sec Plank
x2

B.
AMRAP 8
1 Manmaker -no push up
5 Burpees
7 V-Ups

+ 1 Manmaker each round.

C. (19 min)
In teams of 2 with only 1 person working at a time for total reps complete:
4 minutes Wall Balls
1 minute Rest
4 minutes Pull Ups
1 minute Rest
4 minutes Double Snatch
1 minute Rest
4 minutes Push Ups

Friday, February 15, 2019

A.
3 ps Clock Lunges
5 Inchworms
8 Squats
10 Sit Ups
x2

B.
AMRAP 13
2 Laps DB Farmer's Walk
18 Goblet Forward Alternating Lunges
16 DB Snatches
14 DB Renegade Row

C.
In 9 minutes complete:
3 rounds for time of:
7 DB Push Press or Jerk
14 KB Swings
21 Box Jump or Step Overs

-then in time remaining for max reps:
DB Hang Squat Cleans

Your score is your time for the 3 RFT plus the number of DB Hang Squat Cleans completed.

Thursday, February 14, 2019

A.
8 Squats
8 TRX Rows
8 Lunges
8 Tuck Ups
x2

B. (16 min)
AMRAP 7
7 2KB Deadlifts or Sumo KB Deadlifts
7 Burpees
7 Sit Ups

-rest 2 min-

AMRAP 7
10 V-Ups
10 KB Lunges
10 KB Swings

B. (10 min)
20:10x4
Leg Lifts
Jump Squats
Side Plank L
Active Plank / Superman Plank
Side Plank R

Tuesday, February 12, 2019

A.

5 KB Swings
5 KB Push Press
5 KB Good Mornings
5 KB Squats
5 ps KB Row
x2

B.
40:20x4
DB/KB Step Ups
Renegade Row
Wall Balls
Bar Hang

C.
AMRAP 12
15 DB Power Cleans
12 DB Front Squats
9 DB Push Press

Monday, February 11, 2019

A. 8 Samson Lunges
8 Hand Release Push Ups
8 KB Swings
30 sec ps Side Plank
x2

B.
45:15x3
Devil's Press
Hollow DB Chest Press
Russian Twist
1 Arm OH Lunge L/L
1 Arm OH Lunge R/R
Rest

C. (12 min)
21-15-9
2KB Deadlifts
Inchworm Push Ups

Saturday, February 9, 2019

A.
10 Lunges

10 Cobras
10 Squats
5 Inchworm Push Ups
5 Sprawls
x2

B.
AMRAP 10
EMOM = 2 DBU KB Clusters
1 KB Swing
1 Jump Squat
1 V-Up
+1 rep each round

C.
AMRAP 16
10 Forward Alternating KB Lunges
12 KB Sumo Deadlift High Pulls
14 Pull Ups
16 Tuck Ups
30 sec Plank

Friday, February 8, 2019

A.

10 Squats
10 TRX Rows
10 Sit Ups
10 KB Swings
10 ps Grasshopper
x2

B. (16 min)
40:20x4
Pull Ups
Box Step Overs
Inchworm Push Ups
V-Ups

C. (10 min)
15-12-9-12-15
Double DB Snatch
Box Jumps

Thursday, February 7, 2019

A.
5 Squats
5 Lunges
5 Push Ups
5 Supermans
5 V-Ups
x3

B.
5 Rounds for Time:
5 Push Ups
8 Pull Ups
10 Air Squats

C.
AMRAP 4
25 Burpees
Max reps Wall Balls

25 DB Thrusters
Max reps Double Snatch

40 KB Swings
Max reps Anchored Sit Up

25 DB Power Cleans
Max reps Renegade Row

Rest 2 min between each AMRAP.

Score total reps between all the AMRAPs.

Tuesday, February 5, 2019

A.
2x8 light KB:
Squats
Push Press
Row L
Row R
Russian Swings
Russian Twist (ps)

B. (12 min)
30:15x4DB Hang Power Clean and Jerk/Push Press
Farmer's Hold

KB Floor Fly
Leg Lifts

C. (16 min)
3 Rounds of 4 min on, 2 min off of:15 KB Swings
12 Goblet Squats
8 (4 ps) Weighted Step Ups 20"

Monday, February 4, 2019

A.

5 Squats
5 Jump Squats
10 Tuck Ups
15 Russian Swings
5 ps Reach Unders
8 TRX Rows
x3

B.
AMRAP 1250 Plate OH Lunges
40 Pull Ups
30 Sit Ups
20 Burpees
10 DB Cleans

C. (9 min)
5 Rounds for Max Reps:30 sec Wall Balls
30 sec KB Swings
60 sec Rest

We did this workout on December 13, 2018.

Saturday February 2, 2019

Friday, February 1. 2019