Tuesday, April 30, 2019

A.

8 Squats
8 HR Push Ups
8 Sit Ups
8 Supermans
x2

B. (9 min)
Accumulate as many reps as possible completing the following:1 minute AMRAP KB Swings
2 minutes AMRAP DBU Thrusters
3 minutes AMRAP BW Walking Lunges
2 minutes AMRAP DBU Strict Press
1 minute AMRAP KB Taters

-Move through each AMRAP without rest between exercises. Score is your total reps for entire workout.
C.
3 Rounds for Time:
21 KB Squats
15 Tuck Ups
9 Burpees
1 set Lines or 21 KB Swings

Monday, April 29, 2019

A.

8 Lunges

8 TRX Row

8 Push Ups

8 Hollow Rocks

X2

B.

3 min on 1:30 min off x3

8 Renegade Row

6 2DB Snatch

4 Burpee

C.
4 rounds for time of:

10 KBS
15 DBU KB Push Press 24/16 kg
10 KB Step Ups
15 Sit Ups

Saturday, April 27, 2019

A.
Mobility

5 Inchworms
10 Vertical TRX Row
10 KBS
1 min Hollow Hold
x3

B. (26 min)

Partner

In a 6 min Window:
Buy In: 60 KB Swings
Time Remaining AMRAP of:
8 2DB Snatch
8 Box Jump Overs or Step Overs

Rest 4 min

In a 6 min Window:
Buy In: 30 Burpees
Time Remaining AMRAP of:
10 2KB Deadlift
10 V-Ups

Rest 4 min

In a 6 min Window:
Buy In: 60 KB SDLHP
Time Remaining AMRAP of:
12 HR Push Ups
12 Tuck Ups

One partner working at a time, switch whenever you want throughout.

Friday, April 26, 2019

A.

5 D Dog to U Dog
10 TRX Rows
10 Squats
10 Sit Ups
x2

B.
30:15x4
Ball Slams
Renegade Row
Alt V-Up
Push Press
MB Plank

C. (12 min)
3 Rounds for Time:
3 Laps Farmer's Walk
20 Pull Ups
20 DB Snatch
20 Thrusters

Thursday, April 25, 2019

A.

8 Rev Alt Lunges
8 Supermans
8 Squats
8 Hollow Rocks
x2

B.
AMRAP 1220 Jump Lunges
20 Alternating DB Snatch
20 Tuck Ups

EMOM = 3 DBU Thrusters

C. (11 min)
AMRAP 1 x620 Air Squats
Max reps KB Swings
Rest 1 min

*Score total KBS across all 6 rounds.

We did this workout on October 29, 2018.

Tuesday, April 23, 2019

A.

5 Bootstraps
10 TRX Rows
10 KB Swings
5 Inchworms
x2

B. (12 min)
EMOM x3

1) 5 Negative Pull Ups or TRX Rows
2) 8 DBU Lunge to Press
3) 10 Hand Release Push Ups
4) 8ps KB Plank Drags

C.
AMRAP 12
12 Sit Ups
9 DB Power Cleans
6 DB Push Press
3 DB Front Squats

We did this workout on Tuesday, October 30, 2018.

Saturday, April 20, 2019 and Monday, April 22, 2019

Friday, April 19, 2019

Tuesday, 16, 2019

Thursday, April 18, 2019

A. (10 min)
8 Squats
30 sec ps Side Plank
8 KB Swings
8 ps KB Row
x2

B. (20 min)
40:20x4
Plank KB Drag
Wall Balls
Bear Plank
Inchworm Push Ups
Hollow Flutter Kicks

C. (10 min)
5 RFT:
8 Burpees
12 DB Snatch
16 Air Squats

Monday, April 15, 2019

A.

8 Squats
8 TRX Rows
8ps Side Plank with Leg Raise
x3

B. (12 min)
45:15x3
KB Stall
2KB Swing
Russian Twist
Grasshoppers

C. (10 min)
10-1 Reps for Time:
Box Jumps or Step Ups
KB Swings
Pull Ups
CF Sit Ups

Friday, April 12, 2019

Tuesday, April 9, 2019

Thursday, April 11, 2019

A.

3 Rounds:
8 TRX Rows
8 DB Push Press
8 Hollow Rocks
30 sec Squat

B. (19 min)
3 min on 1 min off x5:6 Burpee
9 Air Squats

12 Sit Ups

C.

20:10x8
Hollow Hold
Push Ups

Monday, April 8, 2019

A.

8 TRX Row
8 Squats
10 KBS
30 sec Plank
x2

B.
EMOMx3
1. 8 TRX Row with Pause
2. 10 Strict Press
3. 10 Foam Roll Plank Reach Outs -from elbows or hands
-scale to 45 sec foam roll plank

C.

5 Rounds for Max Reps (19 min)

In a 3 min window:

1. Row 250m
2. 30 Jump Squats
3. 15 Burpees
4. 3 Laps Farmer’s Walk
5. 20 Pull Ups

Then max reps KB/DB Snatch in time remaining.

Rest 1 min between rounds.

Score total snatches across all 5 rounds.

Friday, April 5, 2019 and Saturday, April 6, 2019

Tuesday, April 2, 2019

Thursday, April 4, 2019

A.
10 KB Swings
10 Squats
10 Tuck Ups
10 Lunges
x2

B. (17 min)
2 min on 1 min off x3 per couplet
20 KB Swings
then max reps Burpees

30 Sit Ups
then max reps Thrusters

*Score max reps across all 6 rounds.

C.
3 Rounds for Time:
10 DB Power Cleans
12 HL Push Ups
15 CF Sit Ups
20 1 Arm OH Reverse Lunges

*Time cap = 12 min