Monday, May 20, 2019

Monday May 20, 2019

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

Saturday, May 18, 2019

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

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)

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Wednesday, May 02, 2018

Monday, May 13, 2019

Monday May 13, 2019

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

Saturday, May 11, 2019

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

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Tuesday, August 06, 2013

Friday, May 10, 2019

Friday May 12, 2019

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

Wednesday, May 8, 2019

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 6, 2019

Monday May 06, 2019

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

Friday, May 3, 2019

Friday May 03, 2019

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

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Wednesday, July 22, 2015

Thursday, May 2, 2019

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

Monday April 29, 2019

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

Sunday, April 28, 2019

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

Friday, April 26, 2019

Friday April 26, 2019

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

Wednesday, April 24, 2019

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#)

View previous times:
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

View Previous Times:
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