Wednesday, 31 July 2019
Saturday, 27 July 2019
Monday, July 29, 2019
A.
Run to Net and Back 8 Samson Lunges
8 DBU Push Press
8 Hollow Rocks
X3
Run to Net and Back 8 Samson Lunges
8 DBU Push Press
8 Hollow Rocks
X3
B.
20-15-10-5
Burpee
KBS
Tuck Ups
Run 2 Long Loops
20-15-10-5
Burpee
KBS
Tuck Ups
Run 2 Long Loops
*Time cap = 15 min
C.
40:20x3-4
Anchored Sit Up
Russian Twist
Plank
40:20x3-4
Anchored Sit Up
Russian Twist
Plank
Friday, 26 July 2019
Thursday, 25 July 2019
Monday, 22 July 2019
Tuesday, July 23, 2019
A.
2 Laps
6 Squats
6 Sit Ups
6 Lunges
6 Inchworms
x2
B. (12 min)
45:15x3
DB Snatch
Plank
1 Arm OH Squat / Goblet Squat
Grasshopper
C.
AMRAP 12
20 1/4 Turkish Get Ups
16 1 Arm OH Forward Alternating Lunges
12 Sprawls
8 HR Push Ups
6 Squats
6 Sit Ups
6 Lunges
6 Inchworms
x2
B. (12 min)
45:15x3
DB Snatch
Plank
1 Arm OH Squat / Goblet Squat
Grasshopper
C.
AMRAP 12
20 1/4 Turkish Get Ups
16 1 Arm OH Forward Alternating Lunges
12 Sprawls
8 HR Push Ups
Monday, July 22, 2019
C. (12 min)
5 RFT
10 DBU Thrusters
15 V Ups
20 KB Swings
Rest 1 min between rounds.
Saturday, 20 July 2019
Friday, 19 July 2019
Thursday, 18 July 2019
Wednesday, 17 July 2019
Sunday, 14 July 2019
Monday, July 15, 2019
A.
8 Sam Lunges
5 Plank Ups
8 Squats
10 Renegade Row
X2
5 Plank Ups
8 Squats
10 Renegade Row
X2
B.
EMOMx4
14 Rev Alt Lunges
7 Neg Push Ups
14 2DB Snatch
EMOMx4
14 Rev Alt Lunges
7 Neg Push Ups
14 2DB Snatch
C.
21-14-7-14-21
Squats
SDLHP
Burpee
21-14-7-14-21
Squats
SDLHP
Burpee
Saturday, 13 July 2019
Wednesday, 10 July 2019
Thursday, July 11, 2019
A.
8 Squats
8 DB Bent Over Row
8 Push Ups
8 Hollow Rocks
8 ps Side Hip Raise
x2
B.
AMRAP 9
6 DB Front Squats
9 V-Ups
12 Renegade Row
EMOM = 3 Burpees
C. (19 min)
Tabatas
Russian Twist
2DB Snatch
Sit Ups
Thruster:
On odd numbers of rest intervals, hold a squat bottom
On even numbers of rest intervals, hold DBs overhead
Rest 1 min between Tabatas.
8 Squats
8 Push Ups
8 Hollow Rocks
8 ps Side Hip Raise
x2
B.
AMRAP 9
6 DB Front Squats
9 V-Ups
12 Renegade Row
EMOM = 3 Burpees
C. (19 min)
Tabatas
Russian Twist
2DB Snatch
Sit Ups
Thruster:
On odd numbers of rest intervals, hold a squat bottom
On even numbers of rest intervals, hold DBs overhead
Rest 1 min between Tabatas.
Wednesday, July 10, 2019
A.
2 Laps
5 Squats
10 SDLHP
10 Hollow Rocks
x2
B.
AMRAP 12
6 DBU Strict Press
12 1KB Cleans
24 Air Squats
Run 1 Long Loop
C. (15 min)
21-15-9-12-18
DBU Push Press
KB Swings
CF Sit Up
5 Squats
10 SDLHP
10 Hollow Rocks
x2
B.
AMRAP 12
6 DBU Strict Press
12 1KB Cleans
24 Air Squats
Run 1 Long Loop
C. (15 min)
21-15-9-12-18
DBU Push Press
KB Swings
CF Sit Up
Tuesday, 9 July 2019
Tuesday, July 9, 2019
A.
5 Squats
5 DBU Push Press
5 Sit Ups
5 Supermans
5 ps KB Row
5 ps 1 Leg DL
B.
45:15x3
KB Taters
Inchworm Push Ups
KB Clusters
KB Good Mornings
Shuttle Run
Rest
C.
AMRAP 7
7 KB Swings
7 KB Squats
7 Burpees
5 Squats
5 Sit Ups
5 Supermans
5 ps KB Row
5 ps 1 Leg DL
B.
45:15x3
KB Taters
Inchworm Push Ups
KB Clusters
KB Good Mornings
Shuttle Run
Rest
C.
AMRAP 7
7 KB Swings
7 KB Squats
7 Burpees
Sunday, 7 July 2019
Monday, July 8, 2019
A.
10 Samson Lunges
10 ps Reach Unders
10 Tuck Ups
10 HR Push Ups
10 TRX Row
x2
B.
AMRAP 10
40 Walking Lunges (bw)
30 Sit Ups
20 KB Swings
10 Manmakers
C. (15 min)
3 rounds 1 min per station :15 sec between stations
Plank
Farmers Hold
Overhead 2KB/DB Hold
Hollow Hold
10 ps Reach Unders
10 Tuck Ups
10 HR Push Ups
10 TRX Row
x2
B.
AMRAP 10
40 Walking Lunges (bw)
30 Sit Ups
20 KB Swings
10 Manmakers
C. (15 min)
3 rounds 1 min per station :15 sec between stations
Plank
Farmers Hold
Overhead 2KB/DB Hold
Hollow Hold
Saturday, 6 July 2019
Wednesday, 3 July 2019
Thursday, July 4, 2019
A.
2 Laps
10 Samson Lunges
10 HR Push Ups
10 Sit Ups
10 DB Bent Over Row
x2
B.
AMRAP 12
10 ps DB Snatch
10 DB Push Press
20 Tuck Ups
1 Long Loop + Short Loop
C.
5 RFT:
15 DB Clean and Jerk
10 Renegade Row
5 Burpees
10 Samson Lunges
10 HR Push Ups
10 Sit Ups
10 DB Bent Over Row
x2
B.
AMRAP 12
10 ps DB Snatch
10 DB Push Press
20 Tuck Ups
1 Long Loop + Short Loop
C.
5 RFT:
15 DB Clean and Jerk
10 Renegade Row
5 Burpees
Tuesday, 2 July 2019
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