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

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

3 Rounds
1000M Row
Rest 2 Minutes

Friday April 12, 2019

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

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 08, 2019

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

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 05, 2019

3 Rounds
20 Walking Lunges
30 Wallballs
40 Double Unders

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 01, 2019

4 Rounds
400M Run
50 Squats

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Tuesday February 05, 2013

Saturday March 30, 2019

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

Friday March 29, 2019

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

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

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

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

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

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

3 Rounds
500m Row
15 Pullups
30 Pushups

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 07, 2019

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

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Sunday, November 11, 2017

Monday March 04, 2019

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

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

AMRAP 15 Minutes
19 Wallballs
19 Calorie Row

Wednesday February 27, 2019

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

Wednesday February 20, 2019

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

Monday February 18, 2019

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

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Saturday, April 28, 2018

Saturday February 16, 2019

7 Rounds
11 Deadlifts (bodyweight)
100M Sprint

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Friday, November 06, 2015

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