Monday, July 1, 2019

A.
3 Laps
5 Squats
5 Drop Squats
5 Inchworm Push Ups
15 DBU Push Press
5 ps KB Row
5ps Torsion Control
X3

B. (20 min)
Partner Max Reps, 4 min/Station:
HR Push Ups
KBS
Jump Squats
V Ups
KB DBU Thrusters

One partner working at a time.

Score total reps.

Saturday, June 29, 2019

Friday, June 27, 2019

Thursday, June 27, 2019

Tuesday, June 25, 2019

Compare to June 30, 2018.

Monday, June 24, 2019

Saturday, June 22, 2019

Friday, June 21, 2019

Wednesday, June 18, 2019

Thursday, June 20, 2019

A.
5 Inchworms
10 Sit Ups
5 Squats
5 Drop Squats
10 Lunges
10 ps 1 Arm KB Row
2 Long Loops
x2

B. (25 min)
Partner Chipper:
For Time:
110 KB Swing
100 Tuck Ups
90 DBU Thruster
80 Push Ups
70 V Ups
60 Jump Lunges
50 Partner Sit Ups (together)
40 KB Taters
30 Burpees
20 1 Arm Push Press/Jerk
10 Long Loop (together)

Tuesday, June 18, 2019

A.
8 Squats 8 HR Push Ups
8 Sam Lunges
8 Hollow Rocks
X2

B.
2 min on 1 min off x4
10 Alternating Snatches
AMRAP in time remaining: 1 Arm Cluster

Switch arms whenever you want on clusters.
Score total clusters.

C.
AMRAP 12
10 ph 1 Arm OH Lunges
8 ps 1 Arm Hollow Press
10 Goblet Squats
8 ps 1 Arm Push Press
10 Jump Squats

Monday, June 17, 2019

A. (10 min)

5 Squats
5 Inchworms
5 KB Swing
5 Sit Ups
5 Plank Ups
x3

B. (20 min)
6 Rounds for Time:
12 Push Ups
24 Air Squats
12 KB Tater Push Press

*18 min time cap

C. (10 min)
30:15x4
Hollow Rocks
KB Russian Twist
Bear Plank

Saturday, June 15, 2019

A.

2 Court Laps
10 Squats
10 HR Push Ups
10 Tuck Ups
10 Samson Lunges
x1

2 min on, 1 min off for 5 rounds.5 ps One Arm DB Thruster
15 CF Sit Ups
Max reps Jump Squats in remaining time

Score is total number of jump squats between the 5 rounds.

C. (10 min)
For Time:40 DB One Arm Overhead Lunges
30 Alternating DB Snatches
20 DB Goblet Squats
10 ps DB 1/4 Turkish Get Ups
20 Burpees
4 Court Laps

Friday, June 14, 2019

A.

15 Russian Swings
5 Squats
5 Drop Squats
5 DBU Push Press
5 DBU Strict Press
10 Alternating 1 Leg V-Ups
x2

B. (19 min)
5 rounds for reps:
1 min DBU Thrusters
1 min Rest
1 min KB Swings
1 min Rest

Score your total reps.

C.
AMRAP 6
20 Plank Ups
20 V-Ups
20 Side Dips
20 Sit Ups
20 Grasshoppers

Thursday, June 13, 2019

A.

8 Squats
8 Sit Ups
6 Inchworms
12 DB Ground to Overhead
1 set Lines
x2

B.
20:10x2
4 sets in a row for each exercise
Push Ups
Tuck Ups
Goblet Squats
Rest 1 min

C.
AMRAP 15
20 DB Snatch
10 Burpees
3 Long Court Loops

Tuesday, June 11, 2019

A.

1 Lap
8 Samson Lunges
8 ps Alt KB Swings
8 DBU Push Press
8 Squats
8 Sit Ups
1 Lap
x1

B.
30:15x3
Torsion Control
Side Plank L
Burpee High Pull
Side Plank R
Jump Lunges

C.
18-16-14-12-10-8-6
KB Squats
V-Ups
1 Set of Lines after each round.

We did this workout on June 16, 2018. 

*Time cap: 15 min

Monday, June 10, 2019

A.

5 HR Push Ups
5 Squats
5 Sit Ups
5 Supermans
x3

B. (15 min)
EMOMx3
Minute 1: 15 DBU Push Press
Minute 2: 6 Inchworm Push Ups
Minute 3: 15 Hollow Rocks
Minute 4: 15 KB Taters
Minute 5: 8ps One Arm KB Row

C.
AMRAP 10
1 KB Swing
1 KB Strict Press
1 KB Good Morning
1 KB Lunge (ps)
1 KB Russian Twist (ps)
+1 rep each round.

Saturday, June 8, 2019

Friday, June 7, 2019

C.
10-1
EMOM = 1 Manmaker

2DB Snatch
DB Thruster

Time cap: 10 min

Tuesday, June 4, 2019

B.

AMRAP 10
12 Goblet Squats
9 Push Ups
6 V-Ups
3ps 1 Arm Push Press

C.
EMOM X5
7 Burpees
max reps DB Snatch

Rest 1 min, then repeat.

Score total snatches.

Thursday, June 6, 2019

A.

6 Squats
6 DBU Push Press
6 Samson Lunges
2 Laps around Nets
x2

B. (16 min)
40:20x4
DBU Thruster
Plank w Leg Lifts
DBU Strict Press
Fwd Alt Lunges

C. (12 min)
AMRAP 12
15 KB Swings
9 KB Jump Squat
6 Push Ups
1 Court Loop (not long, just around benches and back, not to the drain)

Monday, June 3, 2019

B. 45:15x3
KB Taters
KB Burpee High Pulls
KB Lunge to DBU Press or 1KB Press
KB Russian Twist

C.
5 Rounds for Time:
15 KB Swings
12 DBU Push Press
200m Run

Saturday, June 1, 2019