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