Monday, September 30, 2019

A.
Samson Lunge

KB Good Morning
KB Swing
30 sec Bar Hang
30 sec Plank
x2

B.
45:15x3
KB DBU Lunge to Press
TRX Row
DB/KB Thrusters
Alternating V-Ups
Inchworm Push Up
Rest

C.
In teams of 2 complete 5 rounds each of:
10 2KB Deadlift
10 Alternating Hang Dumbbell Snatch

*12 min time cap.

Saturday, September 28, 2019

A.
8 Rev Alt Lunges
8 Hollow Rocks
8 TRX Rows
5 Inchworms
X2

B.
AMRAP 14
20 1 Arm OH Rev Alt KB/DB Lunge
20 KBS
10 Push Ups
20 Pull Ups
10 Burpees

2 min on 1 min off x4
1 DB Snatch
1 V Up
+1 rep each round.
Start each round back at 1

Friday, September 27, 2019

A.
8 Samson Lunges
8 Sit Ups
8 Alt Superman
8 Squats
X2

B.
20:10x2
4x:
Renegade Row
Russian Twist
Jump Lunges
Rest

C.
Partner Chipper: For Time:
120 Wall Balls
100 2DB/KB Box Step Ups
80 MB Sit Ups
60 2DB Snatch

One partner working at a time.

Saturday, September 21, 2019

Friday, September 20, 2019

Thursday, September 19, 2019

Wednesday, September 18, 2019

Tuesday, September 17, 2019

Monday, September 16, 2019

Friday, September 13, 2019

Thursday, September 12, 2019

A.

10 Samson Lunges
10 Sit Ups
10 HR Push Ups
10 Squats
x2

B. (16 min)
EMOMx4
1. 20 Jump Lunges
2. 20 KB Swings
3. 20 DBU Thrusters
4. 20 V-Sit Ups

C.
5 Rounds in Partners: one person holds, the other works, then switch:
10 Goblet Squats / Squat Bottom
15 DBU Push Press / Plank
20 Russian Twists / Hollow Hold

Tuesday, September 11, 2019

Monday, September 9, 2019

A.

5 Squats
10 KB Good Mornings
15 Tuck Ups
10ps Side Hip Raise
5 Inchworm Push Ups
x3

B. (17 min)
3 rounds for total reps:
1 min Burpee
1 min Wall Ball
1 min 2KB Deadlift
1 min Med Ball Sit Up
1 min DB Hang Power Clean
1 min Rest

C. (4 min)
15:0x2Hollow Hold
Hollow Pulse
Hollow Flutter
Hollow Rock
Arch Hold
Arch Pulse
Arch Flutter
Arch Rock

Saturday, September 7, 2019

Friday, September 6, 2019

Thursday, September 5, 2019

A.

8 Samson Lunges
10 Hollow Rocks
8 Squats
10 DBU Push Press
x2

B.
AMRAP 11
25 KB Swings
20 Steps 1 Arm OH Lunge
15 Push Ups
10 KB Taters
1 Long Loop

Tabata (6 sets each)
DBU KB Thruster
Hollow Hold
Lunge Jumps
Sit Ups

Tuesday, September 3, 2019

A. (10 min)
8 Squats
8 DB G to OH
8 Push Ups
8 ps Side Plank Dips
x2

B. (19 min)
AMRAP 6
12 1 Arm DB Thrusters
1 set Lines

-rest 2 min-

AMRAP 5
10 DB Snatch
15 Goblet Squat

-rest 2 min-

AMRAP 4
10 DB Hang Clean to Push Press
15 Jump Squats

Score total rounds across all 3 AMRAPs.

C. (4 min)
15:0 x 2Hollow Hold
Hollow Pulse
Hollow Flutter
Hollow Rock
Arch Hold
Arch Pulse
Arch Flutter
Arch Rock

Monday, September 2, 2019

A.

5 Inchworms
10 Plank Ups
5 Squats
5 Drop Squats
10 Supermans
10 Hollow Rocks
x2

B.
AMRAP 22 Partner
20 Burpees
20 V-Sit Ups
1 Long Loop
30 KB Swings
30 DBU Thrusters
2 Long Loops
20 Push Ups
20 Sit Ups
50 Jump Squats

Split the work as needed between partners; run together.