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