Monday, January 15, 2018

Monday January 15, 2018

10 Ring dips
50 Situps
8 Ring dips
40 Situps
6 Ring dips
30 Situps
4 Ring dips
20 Situps
2 Ring dips
10 Situps

Sunday, January 14, 2018

Saturday, January 13, 2018

Saturday January 13, 2018

AMRAP 20 minutes
20 Wallball Cleans (20/12#)
30 Double Unders

Wednesday, January 10, 2018

Wednesday January 10, 2018

3 Rounds
250m Row
21 Kettlebell Swings (53/35#)
30 Walking Lunges

Sunday, January 7, 2018

Sunday January 07, 2018

10 Rounds
100m Sprint
Rest 90 seconds

Post fastest and slowest time

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Saturday, June 21, 2014

Saturday, January 6, 2018

Saturday January 06, 2018

"Annie"

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

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Wednesday, April 12, 2017

Thursday, January 4, 2018

Thursday January 04, 2018

AMRAP
4 minutes Push press
4 minutes Burpees
4 minutes Running

Sunday, December 17, 2017

Sunday December 17, 2017

4 Rounds
500m Row
10 Overhead Squats (60/95#)

Wednesday, December 13, 2017

Wednesday December 13, 2017

60 Squats
50 Wallballs
40 Box Jumps
30 SDHP (35/53# KB)
20 Kettlebell Swings
10 Goblet Squats (35/53# KB)

Sunday, December 10, 2017

Sunday December 10, 2017

1 Mile Run,
Rest 2 minutes
Then,
20 Deadlifts
20 Hang cleans
20 Good Mornings
20 Overhead Squats
20 Push Press

Sunday, December 3, 2017

Wednesday, November 29, 2017

Wednesday November 28, 2017

50-40-30-20-10
Kettlebell Swings (35/53#)
Situps

Saturday, November 25, 2017

Saturday November 25, 2017

15 Thrusters (80/135#)
200m Run
20 Thrusters (60/95#)
400m Run
30 Thrusters (40/65#)
800m Run

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Tuesday, November 11, 2014

Friday, November 24, 2017

Friday November 24, 2017

Dirty Thirty

30 Box Jumps (20"/24")
30 Jumping Pullups
30 Kettlebell Swings (26#/35#)
30 Lunges (Steps)
30 Knees 2 Elbows (Situps)
30 Push Press (45/65#)
30 Back Extensions (Good Mornings w/30#/45# Bar)
30 Wallballs (12#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

Thursday, November 23, 2017

Thursday November 23, 2017

HAPPY THANKSGIVING!

AMRAP 15 minutes
250m Row
10 Push press (95/155#)
20 Situps

Wednesday, November 22, 2017

Saturday, November 18, 2017

Saturday November 18, 2017

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

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Saturday, April 04, 2015

Friday, November 17, 2017

Friday November 16, 2017

100 Double Unders
800m Run
25 Weighted Step-ups (20/24" BJ) (25/45# DBs)

Thursday, November 16, 2017

Thursday November 16, 2017

Hang from a pullup bar for 6 minutes
Every time you drop complete
400m Run
15 Pushups

Tuesday, November 14, 2017

Tuesday November 14, 2017

42-30-18
Wallballs (12#@9 ft./20#@10 ft.)
Situps


Sunday, November 12, 2017

Sunday November 11, 2017

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

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Friday, May 20, 2016

Saturday, November 11, 2017

Saturday November 11, 2017

AMRAP 15 minutes

250M Row
7 Push Press

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Wednesday, August 30, 2017

Thursday, November 9, 2017

Thursday November 09, 2017

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

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Saturday, November 07, 2015

Tuesday, November 7, 2017

Tuesday November 07, 2017

20-15-10
200M Run
Kettlebells (35#/53#)
Burpees
Situps (Unsecured)
Finish with a 200M Run

There are 4 Runs. One at the begining of each round and finish with one.

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Sunday, November 5, 2017

Sunday November 05, 2017

400M Run
10 Wallballs and 1 Burpee
9 Wallballs and 2 Burpees
8 Wallballs and 3 Burpees
7 Wallballs and 4 Burpees
6 Wallballs and 5 Burpees
5 Wallballs and 6 Burpees
4 Wallballs and 7 Burpees
3 Wallballs and 8 Burpees
2 Wallballs and 9 Burpees
1 Wallball and 10 Burpees
400M Run

Wallball = 12#@9'/20#@10'

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Saturday, April 15. 2017

Saturday, November 4, 2017

Saturday November 4, 2017

4 Rounds
15 Deadlifts (bodyweight)
25 Double Unders
400m Run

Thursday, November 2, 2017

Thursday November 02, 2017

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

Wednesday, November 1, 2017

Wednesday November 01, 2017

For time:
1.25 Mile Run
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

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Sunday, October 29, 2017

Sunday October 29, 2017

2 Rounds
1000m Row
50 Double Unders

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Wednesday, June 07, 2017

Wednesday, October 25, 2017

"Loredo"

6 Rounds
24 Squats
24 Pushups (Hand Release)
24 Walking Lunges
400M Run

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Tuesday, March 04, 2014