Tuesday, April 23, 2019

Tuesday April 23, 2019

400m Run
9 Goblet Squats (35/53#)
9 Weighted DB Lunges (20/35#)
400m run
15 Goblet Squats
15 Weighted DB Lunges
400m Run
21 Goblet Squats
21 Weighted DB Lunges

Monday, April 15, 2019

Monday April 15, 2019

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

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Sunday, March 18, 2018

Saturday, April 13, 2019

Saturday April 13, 2019

3 Rounds
1000M Row
Rest 2 Minutes

Friday, April 12, 2019

Friday April 12, 2019

5 Rounds
9 Deadlifts (95/135#)
5 Squat Cleans
3 Thrusters

Wednesday, April 10, 2019

Wednesday April 10, 2019

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Friday, April 14, 2017

Monday, April 8, 2019

Monday April 08, 2019

3 Rounds
15 Power Snatches (60/95#)
15 Thrusters
1000M Row

Saturday, April 6, 2019

Saturday April 06, 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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Thursday, January 24, 2019

Friday, April 5, 2019

Friday April 05, 2019

3 Rounds
20 Walking Lunges
30 Wallballs
40 Double Unders

Tuesday, April 2, 2019

Tuesday April 02, 2019

10 Box jumps, 1 Kettlebell Swing
9 Box Jumps, 2 Kettlebells Swings
8 Box Jumps, 3 Kettlebells Swings
7 Box Jumps, 4 Kettlebells Swings
6 Box Jumps, 5 Kettlebells Swings
5 Box Jumps, 6 Kettlebells Swings
4 Box Jumps, 7 Kettlebells Swings
3 Box Jumps, 8 Kettlebells Swings
2 Box Jumps, 9 Kettlebells Swings
1 Box Jumps, 10 Kettlebells Swings

Monday, April 1, 2019

Monday April 01, 2019

4 Rounds
400M Run
50 Squats

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Tuesday February 05, 2013

Saturday, March 30, 2019

Saturday March 30, 2019

500m Row
21 Thrusters (95/135#)
1000m Row
15 Thrusters
500m Row
21 Thrusters

Friday, March 29, 2019

Friday March 29, 2019

5 Rounds
100 ft. Lunges (30 steps)
10 Pullups
20 Pushups

Sunday, March 24, 2019

Sunday March 24, 2019

3 Rounds
10 Snatches
12 Bar-facing burpees

Rest 3 minutes

Then, 3 Rounds
10 Bar muscle-ups
12 Bar-facing burpees

Friday, March 22, 2019

Friday March 22, 2019

800m Run
then,
10 Rounds
10 Wallballs
10 Situps
then,
800m Run

Wednesday, March 20, 2019

Wednesday March 20, 2019

200 ft. Overhead Lunge w/ dumbbell (35/50#)
50 Dumbbell weighted step-ups (20/24" box)
50 Handstand Pushups
200 ft Handstand walk or Bear crawl

Tuesday, March 19, 2019

Tuesday March 19, 2019

10-9-8-7-6-5-4-3-2-1
Thrusters (60#/95#)
Burpees
SDHP (60#/95#)

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Thursday, March 28, 2013

Sunday, March 17, 2019

Sunday March 17, 2019

21 Single-arm dumbbell rows, each arm (35/50#)
9 Ring dips, strict
30 Squats
15 Single-arm dumbbell rows
12 Ring dips
30 Squats
9 Single-arm dumbbell rows
15 Ring dips
30 Squats

Monday, March 11, 2019

Monday March 11, 2019

3 Rounds
500m Row
15 Pullups
30 Pushups

Sunday, March 10, 2019

Sunday March 10, 2019

2 Rounds for max reps of:
2 minutes of Shoulder Press (45/65#)
Rest 1 minute
2 minutes of Front Squats (55/75#)
Rest 1 minute
2 minutes of Deadlifts (75/115#)
Rest 1 minute

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Saturday, April 07, 2018

Thursday, March 7, 2019

Thursday March 07, 2019

4 Rounds
15 Kettlebell Swings (35#/53#)
400M Run
15 Ring Dips

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Sunday, November 11, 2017

Monday, March 4, 2019

Monday March 04, 2019

3 Rounds
21 Back Extension
21 GHD Situps
21 Burpees over bar
21 Push Press (45/75#)

Sunday, March 3, 2019

Sunday March 03, 2019

25 Toes-to-bar
50 Double Unders
15 Squat Cleans (45/75#)
25 Toes-to-bar
50 Double Unders
13 Squat Cleans (55/85#)
25 Toes-to-bar
50 Double Unders
15 Squat Cleans (60/95#)

Thursday, February 28, 2019

Thursday February 28, 2019

AMRAP 15 Minutes
19 Wallballs
19 Calorie Row

Wednesday, February 27, 2019

Wednesday February 27, 2019

21-15-9
Deadlifts (Bodyweight)
Burpees facing bar

Wednesday, February 20, 2019

Wednesday February 20, 2019

3 Rounds
15 Power Snatches
15 Thrusters (60/95#)

Monday, February 18, 2019

Monday February 18, 2019

40-30-20-10
Wallballs
Row (calories)
Situps

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Saturday, April 28, 2018

Saturday, February 16, 2019

Saturday February 16, 2019

7 Rounds
11 Deadlifts (bodyweight)
100M Sprint

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Friday, November 06, 2015

Wednesday, February 13, 2019

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

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