Friday, 31 May 2019
Thursday, 30 May 2019
Wednesday, 29 May 2019
Thursday, May 2, 2019
A.
10 Russian Swings
10 DBU Push Press
10 Sit Ups
x2
B. (12 min)
EMOMx3
8 Tempo Upright Row
15 V Ups
6 Negative Push Ups (4 sec down)
15ps KB Russian Twist
C.
AMRAP 15
20 KB Swings
10 1 Arm KB Push Press
1 Long Loop Run or 15 Burpees
10 DBU Push Press
10 Sit Ups
x2
B. (12 min)
EMOMx3
8 Tempo Upright Row
15 V Ups
6 Negative Push Ups (4 sec down)
15ps KB Russian Twist
C.
AMRAP 15
20 KB Swings
10 1 Arm KB Push Press
1 Long Loop Run or 15 Burpees
Tuesday, 28 May 2019
Sunday, 26 May 2019
Monday, May 27, 2019
A.
B.
Tabata:
Wall Balls / KB DBU Thrusters
Hollow Hold
Jump Lunges
Russian Twist
Tabata:
Wall Balls / KB DBU Thrusters
Hollow Hold
Jump Lunges
Russian Twist
C.
For Time:
130 KBS
EMOM = 5 Burpees
For Time:
130 KBS
EMOM = 5 Burpees
Saturday, 25 May 2019
Friday, 24 May 2019
Monday, 20 May 2019
Tuesday, May 21, 2019
A.
2 Laps
10 Sit Ups
8 Squats
6 HR Push Ups
4 Sprawls
x2
B. (18 min)
AMRAP 4 x3
1 Long Loop (behind benches and to drain before gate) / 15 KBS
20 DB Snatches
15 V-Ups
15 Jump Squats
As many burpees as possible in time remaining.
Rest 2 min between each AMRAP.
Score total burpees across all 3 AMRAPs.
C. (10 min)
20:10x4 per exercise:
Russian Twist
Plank Leg Raise
Hollow Hold
Weighted Side Hip Raise (alternate sides, 4 sets per side)
*Inside for all classes...weather wasn't great today.
10 Sit Ups
8 Squats
6 HR Push Ups
4 Sprawls
x2
B. (18 min)
AMRAP 4 x3
1 Long Loop (behind benches and to drain before gate) / 15 KBS
20 DB Snatches
15 V-Ups
15 Jump Squats
As many burpees as possible in time remaining.
Rest 2 min between each AMRAP.
Score total burpees across all 3 AMRAPs.
C. (10 min)
20:10x4 per exercise:
Russian Twist
Plank Leg Raise
Hollow Hold
Weighted Side Hip Raise (alternate sides, 4 sets per side)
*Inside for all classes...weather wasn't great today.
Sunday, 19 May 2019
Monday, May 20, 2019
A.
Mobility, then:
Run 2 Laps
5ps Torsion Control
10ps 1KB OH FWD Alt Lunge
15 V Ups
X3
5ps Torsion Control
10ps 1KB OH FWD Alt Lunge
15 V Ups
X3
B.
"The Devil"
6 Rounds for Time:
6 Pull Ups sub for 6ps 1KB Row if outside
6 KB Swings
6 Push Ups
6 DBU KB Thrusters
6 Burpees
6 KB Squat Cleans
"The Devil"
6 Rounds for Time:
6 Pull Ups sub for 6ps 1KB Row if outside
6 KB Swings
6 Push Ups
6 DBU KB Thrusters
6 Burpees
6 KB Squat Cleans
Buy In: 40 Jump Squats
Buy Out: 50 CF Sit Ups
Buy Out: 50 CF Sit Ups
*Time cap = 24 min
Saturday, 18 May 2019
Wednesday, 15 May 2019
Thursday, May 16, 2019
A.
5 Squats
6 Lunges
7 Hollow Rocks
8 KBS
x2
B.
40:20x4
KB Swings
DBU KB Thruster + DBU KB Push Press
Plank
Burpee + Sprawl
C.
AMRAP 12
2 Sets of Stairs with KB
14 Sit Ups
14 1 Arm OH KB Lunge
14 KB Taters
5 Squats
7 Hollow Rocks
8 KBS
x2
B.
40:20x4
KB Swings
DBU KB Thruster + DBU KB Push Press
Plank
Burpee + Sprawl
C.
AMRAP 12
2 Sets of Stairs with KB
14 Sit Ups
14 1 Arm OH KB Lunge
14 KB Taters
Monday, 13 May 2019
Monday, May 13, 2019
A.
TRX Row Squats
Sit Ups
Lunges
X2
TRX Row Squats
Sit Ups
Lunges
X2
B.
10-1 descending ladder of:
DB Snatch (p/s)
DB Step Up (p/s)
Burpees
10-1 descending ladder of:
DB Snatch (p/s)
DB Step Up (p/s)
Burpees
C.
30:15x3-5
Bar Hang
Thrusters
Russian Twist
KB Good Morning
30:15x3-5
Bar Hang
Thrusters
Russian Twist
KB Good Morning
Saturday, 11 May 2019
Friday, 10 May 2019
Wednesday, 8 May 2019
Thursday, May 9, 2019
A.
Squats
Lunges
Sprawls
Mountain Climbers
Reach Unders
1 Lap of Building
x1
B.
AMRAP 15
15 Sit Ups
15 KB Swings
15 ea KB Russian Twist
15 KB DBU Push Press
2 Long Court Laps
C.
3 Rounds
1 min Plank
:30 Rest
:30 Side Plank
:30 Side Plank
:30 Rest
Squats
Lunges
Sprawls
Mountain Climbers
Reach Unders
1 Lap of Building
x1
B.
AMRAP 15
15 Sit Ups
15 KB Swings
15 ea KB Russian Twist
15 KB DBU Push Press
2 Long Court Laps
C.
3 Rounds
1 min Plank
:30 Rest
:30 Side Plank
:30 Side Plank
:30 Rest
Tuesday, 7 May 2019
Sunday, 5 May 2019
Monday, May 6, 2019
A.
8 Squats8 DBU Push Press
8 Hollow Rocks
X3
B. (16 min)
20:10x2 4x:
Russian Twist
V-Ups
Orbit w Stall
Hollow Hold
20:10x2 4x:
Russian Twist
V-Ups
Orbit w Stall
Hollow Hold
C. (10 min)
21-15-9
2KB Swing
2KB Thruster
2KB Push Press
21-15-9
2KB Swing
2KB Thruster
2KB Push Press
Friday, 3 May 2019
Saturday, May 4, 2019
A.
2 Laps
5 Down Dog to Up Dog
10 Samson Lunges
10 Sit Ups
x2
B.
AMRAP 9
14 1 DB OH Fwd Alt Lunges
7 Inchworm Push Ups
1 set Lines
C. (18 min)
2 min on, 2 min off x5
6 DB Power Clean
6 Burpees
6 V-Ups
5 Down Dog to Up Dog
10 Samson Lunges
10 Sit Ups
x2
B.
AMRAP 9
14 1 DB OH Fwd Alt Lunges
7 Inchworm Push Ups
1 set Lines
C. (18 min)
2 min on, 2 min off x5
6 DB Power Clean
6 Burpees
6 V-Ups
Thursday, 2 May 2019
Friday, May 3, 2019
A.
5 Plate Squats
10 KB Swings
30 sec Bar Hang
x3
B.
AMRAP 9
3 Devil's Press
6 DB Hang Power Clean
9 Air Squats
C. (18 min)
3 rounds, 1 min on 30 sec off for reps:
Renegade Row (1L+1R=1 reps)
Wall Balls
Dips (Parallettes)
Box Jump or Step Ups
-score is total reps for all exercises combined
10 KB Swings
30 sec Bar Hang
x3
B.
AMRAP 9
3 Devil's Press
6 DB Hang Power Clean
9 Air Squats
C. (18 min)
3 rounds, 1 min on 30 sec off for reps:
Renegade Row (1L+1R=1 reps)
Wall Balls
Dips (Parallettes)
Box Jump or Step Ups
-score is total reps for all exercises combined
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