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