Monday, April 1, 2019

A. 6 Russian Swings
6 DBU Push Press
6 KB Lunges
6 ps KB Row
6 ps KB Russian Twist
X4
Increase weight each round.

B.
4 RFT
20 KBS
10 Burpees
10 Pull Ups
3x (3 DB Power Cleans + 3 DB Front Squats + 3 DB Push Press/Jerk)

*Time Cap:  20 min

C.
Core if time

Saturday, March 30, 2019

Friday, March 30, 2019

Tuesday, March 26, 2019

Thursday, March 28, 2019

A.

8 Squats
8 Hollow Rocks
8 Supermans
x2

B.
40:20x3
Bicycle Crunches
Grasshoppers
Snatch
Russian Twist
High Plank Shoulder Taps

C.
AMRAP 14
16 Renegade Row
20 Jump Squats
20 Sit Ups
16 ps Side Hip Raises

Monday, March 25, 2019

A.

5 KBS
5 KB Thrusters
5 ps KB Row
5 ps KB Russian Twist
x3

B. (20 min)
Tabatas:
Farmer's Hold
Skipping
Bar Hang
2KB Swing

Rest 70 sec between each.

C. (15 min)
27-21-15-9
KB/DB Thrusters
Pull Ups

*Time Cap: 12 min

Saturday, March 23, 2019

Tuesday, March 20, 2019

Thursday, March 21, 2019

A.

8 Squats
8 TRX Rows
8 HR Push Ups
10 Hollow Rocks
30 sec Bar Hang
x2

B. (14 min)
2 min on 1 min off x1
Pull Ups
Sit Ups
KB Swings
Inchworm Push Ups
Renegade Cluster

Score total reps.

C.
AMRAP 11
10 Burpees
15 V-Ups
20 Snatches
25 Air Squats
30 sec Plank

Monday, March 18, 201

A.

8 TRX Row
8 DBU Push Press
8 KBS
8 ps Side Hip Raise
x2

B.
EMOMx4
6 Chin Ups
10 Push Press
15ps Russian Twist
12 Bent Over Row

C.
AMRAP 12
10 2DB Snatch
10 Pull Ups
10 Burpees
10 Tuck Ups

Friday, March 15, 2019

Tuesday, March 12, 2019

Thursday, March 14, 2019

A.

8 Squats
8 KB Swings
8 Lunges
8 KB DBU Strict Press
8 Sit Ups
x2

B.
40:20x4
Wall Balls
KB Burpee High Pull
DBU KB Lunge to Press
KB Russian Twist

C.
AMRAP 12
4 Devil's Press
6 DB Power Cleans
8 DB Thrusters
10 DB Shoulder to Overhead

Monday, March 11, 2019

A.

6 KB Swings
6 KB Squats
6 KB Push Press
6 KB Lunges
x3

B.
30:15x4
Russian KB Swings
High Plank Shoulder/Elbow Taps
KB Taters
Hollow Flutters

C.
AMRAP 14
20 Forward Alternating 1 Arm Overhead Lunges
20 DB Step Ups
15 Strict DB/KB Press
15 Push Ups

Saturday, March 9. 2019

Friday, March 9, 2019

Thursday, March 7, 2019

A.

8 Squat
8 TRX Row
8 KB Swings
8 KB Push Press
x2

B. (15 min)
40:20x3
TRX Vertical Row
Goblet Squat
KB/DB Russian Twist
1 Leg DL (2 Hands on 1KB) L
1 Leg DL R

C. (15 min)
10-1
Burpees
Pull Ups
KBS
HR Push Ups
Sit Ups

*Time cap = 15 min.

Tuesday, March 5, 2019

A.

B.
20:10x2
5x each:
Jump Lunges
Strict DB Shoulder Press
Wall Balls

40 sec rest between each exercise.
1:20 rest between rounds.

C. (13 min)

3 min on 2 min off x3
1ps DB Snatch
1 DB Jump Squat
+1 rep each round.
Continue where you leave off each round.

Monday, March 4, 2019

A.

5 Down Dog to Up Dog
5 Squats
5 Drop Squats
8 TRX Row
8 Sit Ups
8 KB Swings
x2

B. (15 min)
30:30x5
Wall Balls
Pull Ups
KB Swings

C.
AMRAP 12
15 V-Sit Ups
12 DB Push Press
9 DB Squat Cleans
6 Devil's Press

Saturday, March 2, 2019

Friday, March 1, 2019