Tuesday, September 15, 2020

A.

Run 2 Laps
5ps Torsion Control
10ps 1 or 2KB OH Fwd Alt Lunge
15 V Ups
x3

B.
"The Double KB/DB Devil"
6 Rounds for Time:
6 Bent Over Row
6 2KB/DB Snatch
6 Push Ups
6 KB/DB Thrusters
6 Burpees
6 2KB/DB Squat Cleans

Buy In: 40 Jump Squats
Buy Out: 50 CF Sit Ups

*Time cap = 26 min

Saturday, September 13, 2020

A.
2 Laps

8 Squats

12 KB Deadlift
8 Samson Lunges
10 Hollow Rocks
x1

B. (16 min)
4 min on 2 min off x3
8 Thrusters
8 Burpees
Run - 1 length to net and back

C.
21-18-15-12-9-6-3
1 or 2 Arm KB OH Walking Lunges
KB Swings
V-Ups

Tuesday, September 8, 2020

A.
10 Sit Ups
10 Squats
5 Sprawls
10 Jump Lunges

x3

B.
AMRAP 10
Run 1 Long Loop
10 KB Lunges
10 Hand Release Push Ups

10 Tuck Ups

C.
EMOM for 15 min:
7 KB Swings
5 KB Squats
3 Burpees

Monday, September 7, 2020

Saturday, September 5

A.
1 Lap

8 Lunges

8 Push Press
8 Squats
x2

B.
40:20x4
2DB Snatch
FR Lunge L - Lunge R - Squat

Alt Push Jerk
Hollow Pulse

C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)

Tuesday, September 1, 2020

A.

2 Laps
8 Squats
12 KB Deadlift
8 Samson Lunges
10 Hollow Rocks
x1

B. (16 min)
4 min on 2 min off x3
8 Thrusters
8 Burpees
Run - 1 length to net and back

C.
21-18-15-12-9-6-3
1 or 2 Arm KB OH Walking Lunges
KB Swings
V-Ups

Tuesday, August 25, 2020

A.
1 Lap
8 Lunges
8 Push Press
8 Squats
x2

B.
40:20x4
2DB Snatch
FR Lunge L - Lunge R - Squat

Alt Push Jerk
Hollow Pulse

C.
AMRAP 12
10 Burpees
2x (5 ps Renegade Row + 10 Push Ups + 15 Air Squats)

Pav: 3+11 (16kgs)

TL: 3+7 (14kgs)

Saturday, August 22, 2020

Tuesday, August 20, 2020

A.
2 Laps
8 Squats
8 HR Push Ups
8 Samson Lunges
8 Sit Ups
x2

B. (17 min)
45:15x3
KB Swing
Inchworm Push Ups
Hollow Hold
KB Lunges + Press
Sprint Lines
Rest

C.
AMRAP 10
1 DBU KB Thruster
1 KB Squat
1 KB Push Press
x3
1 Long Loop

Always do 3 cycles of the KB exercises, but each round (after each run), add 1 rep to each exercise.

Saturday, August 15, 2020

A.

8 Samson Lunges

8 Bent Over Row
8 Sit Ups

4 ps 1KB/DB Snatch

x2

B.
AMRAP 12

10 ps Renegade Row

10 Push Press

10 V Ups

350m Run

C.
5 RFT
8 2KB/DB Snatch
8 2KB/DB Lunges
8 Burpees

Tuesday, August 4, 2020

A. 

5 Squats

5 Sit Ups

5 Superman's

5 HR Push Ups

X2

B.

45:15x3

Clean and Push Press

Hollow Pulse

Front Squat

Renegade Row

Reverse Lunges

Rest

C.

AMRAP 10

1 Devil's Press

3 Sprawls

5 Tuck Ups

+1 Devil's Press each round.

Tuesday, August 11, 2020

Saturday, August 1, 2020

A.
8 KB Good Morning
4ps KB Clean
8 Squats
8 Plank Ups
x2

B.
30:30x4
DBU Thruster
HR Push Up
Burpee

C.
5 Rounds for Time:
20 KB Deadlift
10 KB Cleans (5ps)
15 DBU Push Press

Buy In/Out: 400m Run

Tuesday, July 28, 2020

A.
3ps WGS
5 Squats
5ps Push Press
5ps Side Hip Raise
5 Inchworm Push Ups
x2

B.
AMRAP 12
14 HR Push Ups
16 Grasshopper
18 Lunges
20 Russian Twist
2 Court Laps

C.
For Time:
5-10-15-20
KB/DB Snatch L
KB/DB Thruster L
KB/DB Snatch R
KB/DB Thruster R

Saturday, July 25, 2020

A.
5 Squats
5 Supermans
5 Push Ups
5 Hollow Rocks
5 Sprawls
x3

B.
For Time:
50 KB Swings
50 V Ups
50 HL Push Ups
50 KB Squats
50 Ball Slams
50 Tuck Ups
50 Plank Ups
50 Walking Lunges
50 DBU Push Press or 1KB StoOH


C.
3 Rounds, Not for Time20 Alt V Ups
10 Hollow Rocks
10 Leg Lowers
10 Hollow Crunches
:30 Rest

Tuesday, July 21, 2020

A.
Run 2 Laps
5ps Torsion Control
10ps 1KB OH FWD Alt Lunge
15 V Ups
X3

B.
"The Devil"
6 Rounds for Time:6 ps 1KB Row
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

*Time cap = 24 min

Saturday, July 17, 2020

A.
8 Squats
6 Inchworm Push Ups
8 Tuck Ups
6ps 1 Arm Row
8ps Side Hip Raise
x3

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.

Tuesday, July 14, 2020

A.
8 Rev Alt Lunges
5 ps Reach Unders
10 Sit Ups
5 Squats
5 Down Dog to Up Dog
x2

B.
AMRAP 12

20 KB Lunges
15 V-Ups
10 Push Ups
5 Sprawls
1 Set Lines

C. (13 min)
3 min on 2 min off x3

1 KB Swing
1 KB Squat

1 KB DBU Push Press
+1 rep each round.
Start each round back at 1.

Saturday, July 11, 2020

A.
6 Squats
6 Plank Saws
6 HR Push Ups
6 Leg Raises
2 Lengths of Court
x2

B.
AMRAP 10
20-15-10-5
DB/KB Squats
Plank Ups
V Ups

C.
5 Rounds for Time:
12 1 Arm DB/KB Shoulder to Overhead
12 Sit Ups
12 1/4 Turkish Get Ups

Every 3 min and at the start of the workout, 2 Long Loops

Tuesday, July 7, 2020

A.
8 Squats
8 Supermans
8 Sit Ups
x2

B.
20:10x8
1) Jump Squats / Squat Hold
2) Plank Ups / Active Plank
3) DBU Thruster / DBU Push Press

30 sec rest between each

C.
3 Rounds for Time
10 DB Snatch L
10 1 Arm OH DB Lunge L
10 DB Snatch R
10 1 Arm OH DB Lunge R
10 Tuck Ups
10 Push Ups
10 Goblet Squats
10 Burpees

Saturday, July 4, 2020

A.

8 Squats with Hip Opener

8 Russian Swings

8 Sit Ups

8 Supermans

x2

B.

AMRAP 10

10 Taters

10 HR Push Ups

10 V-Ups

C.

21-18-15-12-9

DBU Push Press

KBS

2 Lengths of Court after each round

Tuesday, June 30, 2020

A.

3ps 3-Way Lunge

8 Heel Touch Jumps

8 Squats

8 V Ups

8 Plank Ups

8 ps Reach Unders

x2

B. (12 min)

2 min Max reps, 30 sec rest between each:

Jump Lunges

Reverse Burpees 

DBU Push Press

Alternating V-Ups

KB Squats

C. (10 min)

10-1

KBS

Burpees

Sit Ups

Saturday, June 27

A.

8 Russian Swings

8 DBU Push Press

8 Squats

4ps KB Clean

x2

B.

For Time:
400m Run
40 1KB Squat Cleans 24/16kg
40 1KB Push Press 
200m Run
20 1KB Squat Cleans 
20 1KB Push Press 
100m Run
10 1KB Squat Cleans 
10 1KB Push Press 

C.

AMRAP 9

11 KB Swings

9 Sit Ups

7 Push Ups

5 Burpees

Tuesday, June 23, 2020

A.

5ps Plank Reach Unders

10 Sit Ups

5 Squats

5 Drop Squats 

10 Heel Touch Jumps

x2

B. (20 min)

For Time:
Starting at 0:00

21-18-15-12 Burpees

Between burpees do 14 1DB Snatches

On the 10:00

21-18-15-12 Air Squats

Between sets of air squats do 14 1DB Clean and Jerks

C. (15 min)

For Time:

1 min Plank

50 Sit-Ups

50 Russian Twists (ps, bodyweight)

50 Flutter Kicks (left+right=1 rep)

50 Reverse Sit-Ups

1 min Plank

25 Sit-Ups

25 Russian Twists (ps, bodyweight)

25 Flutter Kicks (left+right=1 rep)

25 Reverse Sit-Ups

1 min Plank

Saturday, June 20, 2020

A.

3 ps Down Dog Calf Stretch to Hip Mob

6 Lunges

6 Hollow Rocks

6 HR Push Ups

6 Squats

x2

B.

AMRAP 14

12 DB Snatches

10 DB Squats

8 Push Ups

6 Tuck Ups

4 Burpees

2 Court Laps after every 2 rounds. 

C.

3 RFT

20 1 Arm Thruster

20 Bench Dips

20 Sit Ups

20 Jump Lunges

1 min Plank

Tuesday, June 16, 2020

A. (10 min)

5 Down Dog Up Dog

8 Samson Lunges

5 ps KB Clean

5 Squats

8 Sit Ups

x2

B. 

AMRAP 8

Buy In: 30 DBU Thrusters then AMRAP in 8 min of:

12 KB Swings

12 V Ups

12 KB Lunges

C. (12 min)

AMRAP 12

1 KB Swing L

1 KB Clean L

1 KB Push Press L

1 KB Squat L

1 KB Swing R

1 KB Clean R

1 KB Push Press R

1 KB Squat R

+1 rep each round

Monday, March 16, 2020

Saturday, March 14, 2020

Friday, March 13, 2020

Thursday, March 12, 2020

Tuesday, March 10, 2020

Monday, March 9, 2020

A.

5 Bootstraps

8 Samson Lunges

8 Sit Ups

8 KBS

X2

B.

AMRAP 8

20 Weighted Walking Lunges

15 V Ups

10 KBS

Rest 30 sec

C. (18 min)
"Helevator"
E:90x12
3 Hang Power Cleans
4 Front Squats
5 Burpees

Every 90 seconds, perform the 3 exercises. Try to add weight every round.
Score your heaviest weight.

Thursday, March 5, 2020

Saturday, March 7, 2020

Friday, March 6, 2020

Tuesday, March 3, 2020

Monday, March 2, 2020

Saturday, February 29, 2020

Friday, February 28, 2020

A.

8 KB Swings

8 KB Squats

8 KB DBU Push Press

8ps Russian Twist

X2

B. (23 min)

3 min on, 1 min off X2 Partner

Step Ups 

Shoulder to Overhead

1/4 Turkish Get Up

Max reps with one person working at a time, switch whenever. 

C.

AMRAP 8

1 Devils Press

1ps Renegade Row

+ 1 rep each round.

Thursday, February 27, 2020

Tuesday, February 25, 2020

Monday, February 24, 2020

Saturday, February 22, 2020

Friday, February 21, 2020

Thursday, February 20, 2020

Wednesday, February 19, 2020

Tuesday, February 18, 2020

Monday, February 17, 2020

Saturday, February 15, 2020

Friday, February 14, 2020

Thursday, February 13, 2020

Tuesday, February 11, 2020

Monday, February 10, 2020