Wednesday June 21, 2017

500m Row
25 Kettlebell Swings (35/53#)
25 SDHP w/ KB
400m Run
25 Goblet Squats w/ KB
25 OH Lunges (25/45#)
500m Row

Sunday June 18, 2017

4 Rounds
400m Run
10 Power Cleans (60/95#)
10 Front Squats (60/95#)

Saturday June 17, 2017

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

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Thursday, September 29, 2016

Wednesday June 14, 2017

1000m Row
50 Double Unders
750m Row
40 Situps
500m Row
30 Wallballs
250m Row
20 Pushups

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Wednesday, February 24, 2016

Wednesday June 07, 2017

2 Rounds
1000m Row
50 Double Unders

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Sunday, November 01, 2015

Sunday June 04, 2018

1 Mile Run
Rest 1 minute
50 Squats
40 Pushups

*Break up exercises any way you like

Saturday June 03, 2017

1 Mile Run
Rest 1 minute
50 Kettelbell Swings
50 Situps

*Break up exercises any way you like

Wednesday May 31, 2017

1/2 "Murph"

800M Run
10 Rounds
5 Pullups
10 Pushups (hand release)
15 Squats
800M Run

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Monday, May 25, 2015

Sunday May 28, 2017

2 Mile Run

Saturday May 27, 2017

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

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Wednesday, October 05, 2016

Wednesday May 24, 2017

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

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Wednesday, March 09, 2016

Sunday May 21, 2017

AMRAP 20 minutes
400m Run
20 Situps
10 OH Squats (60/95#)

Saturday May 20, 2017

"Helen"

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

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Wednesday, October 26, 2016

Wednesday May 17, 2017

5K RUN

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Sunday, March 05, 2017

Wednesday May 10, 2017

5 Rounds
200m Run
15 Wallballs (12# @ 9 ft./ 20# @ 10 ft.)
10 Jumping Lunges
5 Burpees

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Tuesday, October 20, 2015

Tuesday May 09, 2017

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

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Tuesday, September 08, 2015

Sunday April 29, 2017

800m Run
Then,
21-15-9
Front Squat (60/95#)
Push Press (60/95#)
Situps
Then,
800m Run

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Friday, August 08, 2014

Wednesday April 26, 2017

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (44/70#)
Burpee Box Jump (20/24")
Situps

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Sunday April 23, 2017

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

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Tuesday, February 10, 2015

Saturday April 22, 2017

"Fight Gone Bad"

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#@9'/20#@10')
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

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Saturday, October 1, 2011

Wednesday, April 19, 2017

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

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Wednesday, May 18, 2016

Saturday April 15, 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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Friday April 14, 2017

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

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Friday, May 27, 2016

Wednesday April 12, 2017

"Annie"

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

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December 26, 2014

Sunday April 09, 2017

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Thursday, October 13, 2011

Saturday April 08, 2017

30 OH Walking Lunges (30#/45#)
30 Burpees
30 Knees to Elbows
30 Push Press (60#/95#)
30 Good Mornings (30#/45#)
30 Power Cleans (60#/95#)

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Thursday, May 28 2015

Wednesday April 05, 2017

6-9-12-9-6
Burpees over the bar
Front Squats (110/185#)
Pullups

Sunday April 02, 2017

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

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Thursday, July 14, 2011

Saturday April 01, 2017

500M Row
10 Push Press (60#/95#)
20 Box Jumps (20"/24")
30 Wallballs (12#@9'/20#@10')
40 SDHP (60#/95#)
30 Wallballs (12#@9'/20#@10')
20 Box Jumps (20"/24")
10 Push Press (60#/95#)
500M Row

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Tuesday, August 11, 2015

Wednesday March 29, 2017

800m Run
then,
5 Rounds
10 Wallballs
10 Burpees
then,
400m Run

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Saturday, January 02, 2016