Monday May 20, 2019

800m Run
then,
5 Rounds
10 Ring Dips
10 Situps
then
800m Run

Saturday May 18, 2019

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

View Previous Times:
Tuesday, May 09, 2017

Friday May 17, 2019

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

View Previous Times:
Wednesday, May 02, 2018

Monday May 13, 2019

500M Row
then,
5 Rounds
10 Deadlifts (bodyweight)
10 Burpees
then
500M Row

Saturday May 12, 2019

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

View Previous Times:
Tuesday, August 06, 2013

Friday May 12, 2019

400m Run,
then
21-15-9
Front squats (60/95#)
Kettlebell Swings
then,
400m Run

Wednesday May 08, 2019

50 Wallballs (12# @ 9 ft/20# @ 10 ft.)
400m Run
40 Double Unders (120 Singles)
400m Run
30 Kettlebell Swings (35/53#)
400m Run
20 OH Lunges (15/25#)
400m Run
10 Box Jumps (20/24")

View Previous Times:
Monday, July 04, 2016

Monday May 06, 2019

5 Rounds
7 Left arm DB Rows (35/50#)
7 Right arm DB Rows
21 Pushups
500m Row

Friday May 03, 2019

AMRAP 12 Minutes
7 Kettlebell SDHP (35/53#)
7 Kettlebell Swings

View Previous Times:
Wednesday, July 22, 2015

Thursday May 02, 2019

AMRAP 12 Minutes

5 Muscle-Ups
20 Walking Lunges

Then,

5 Minutes practice
L-Sit Hold
Plank Hold

Monday April 29, 2019

3 rounds
500m Row
50 Double Unders
20 Thrusters (45/75#)

Sunday April 28, 2019

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#)

View Previous times:
Sunday, April 08, 2019

Saturday April 27, 2019

2.5 Mile Run

Friday April 26, 2019

21-15-9
200m Run
Kettlebell Swings (35/53#)
SDHP with KB
Good Mornings w/KB

Wednesday April 24, 2019

5K Run

View Previous Times:
Wednesday, October 17, 2018

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

View Previous Times:
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#)

View Previous Times:
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#)

View previous times:
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

View Previous Times:
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