Wednesday February 13, 2019

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

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Sunday, June 25, 2017

Tuesday February 12, 2019

4 Rounds
30 OH Lunges (25/35#)
10 GHD Situps
200m Run

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Wednesday, August 01, 2018

Sunday February 10, 2019

2 Mile Run

Saturday February 09, 2019

3 Rounds
7 Muscle-ups
50 Squats
1000M Row

Wednesday February 06, 2019

"Helen"

3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Saturday, May 20, 2017

Tuesday, February 06, 2019

1000M Row
10 GHD Situps
10 Back extensions
750M Row
10 GHD Situps
10 Back Extensions
500M Row
10 GHD Situps
10 Back Extensions
250M Row

Friday February 01, 2019

AMRAP 12 Minutes
1 Squat snatch
3 Clean & Jerks
30 Double Unders

Thursday January 31, 2019

3 Rounds
15 Squat Cleans (80/135#)
15 Ring Dips

Tuesday January 29, 2019

AMRAP 12 Minutes
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up

Friday January 25, 2019

AMRAP 15 minutes

250M Row
7 Push Press

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Saturday, November 17, 2017

Thursday January 24, 2019

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

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Wednesday, July 05, 2017

Monday January 21, 2019

10 Pullups
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row

Saturday January 19, 2019

5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)

Rest

1 Mile run for time (time separately)

Friday January 18, 2019

21-15-9
DB Clean & Jerks (25/35#)
Pullups
GHD Situps

Thursday January 17, 2019

9 Thrusters (45/65#)
1000m Row
15 Thrusters
1000m Row
21 Thrusters

Wednesday January 16, 2019

1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings

Sunday January 13, 2019

3 Rounds
500m Row
21 Kettlebell Swings (35/53#)
12 Push Press (60/95#)

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Tuesday, September 04, 2018

Saturday January 12, 2019

"Annie"

50-40-30-20-10
Double Unders
Situps

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Saturday, January 06, 2018

Tuesday January 08, 2019

AMRAP 20 Minutes
5 Thrusters (45/65#)
7 Hang Cleans
10 SDHP

Thursday December 27, 2018

5 Rounds
400m Run
15 Thrusters (35/55#)
10 Burpees

Sunday December 23, 2018

12 Days of Christmas

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

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Wednesday, December 24, 2014

Saturday December 22, 2018

750m Row
40 Situps
500m Row
30 Kettlebell Swings
250m Row
20 Walking Lunges
100m Row
10 Knees-to-Elbow

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Sunday, September 03, 2017

Friday December 21, 2018

5 Rounds

200M Run

15 Deadlifts (60#/95#)

12 Power Cleans (60#/95#)

9 Front Squats (60#/95#)

6 Push Press/Jerks (60#/95#)

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Monday, May 11, 2015

Thursday December 20, 2018

400m Run
100m Farmer Carry (35/53# KB)
800m Run
100m Farmer Carry
400m Run

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Thursday, November 02, 2017

Sunday December 16, 2018

800m Run
then,
10 Rounds
10 Pushups
10 Squats
then,
800m Run

Wednesday December 12, 2018

40-30-20-10-5
Box Jumps (20/24")
Wallball Cleans (12/20#)

Saturday December 08, 2018

750m Row
30 Kettlebell swings
500m Row
20 Kettlebell Swings
250m Row
10 Kettlebell Swings

Wednesday December 05, 2018

15-12-9-6-3
Thrusters (45/65#)
Power Snatch
Toes-to-bar

Saturday December 01, 2018

7 Rounds
10 Burpees
20 Situps

Wednesday November 28, 2018

2 Mile Run

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Sunday, September 23, 2018