Sunday September 23, 2018

2 Mile Run

Saturday September 22, 2018

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

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Wednesday, December 17, 2017

Tuesday September 18, 2018

7 Rounds
10 Back Squats (75/115#)
100m Sprint

Sunday September 16, 2018

Snatches 1-1-1-1-1
Cleans 1-1-1-1-1
Deadlifts 1-1-1-1-1

Start with empty bar and add 5 pounds for each rep

Saturday September 15, 2018

4 Rounds
20 Calorie Row
20 Burpees

Friday September 14, 2018

20 Clean & Jerks

Wednesday September 12, 2018

3 Rounds
1 Minute Row (calories)
1 Minute Kettlebell Swings (35/53#)
1 Minute GHD Situps
1 Minute Pushups

Sunday September 09, 2018

2 Mile Run

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Sunday, May 28, 2017

Friday September 07, 2018

3 Rounds
800m Run
35 Box Jumps (20/24")

Thursday September 06, 2018

AMRAP 10 Minutes
5 Power Cleans (80/135#)
10 Toes-2-bar

Wednesday September 05, 2018

1 Mile run
Rest 2 minutes
1000m Row

Tuesday September 04, 2018

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

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Saturday, May 27, 2017

Monday September 03, 2018

3 Rounds
15 DB Push Jerks (20/35#)
25 Double Unders
15 Weighted Step-ups (20/24" box)
25 Double Unders

Saturday September 01, 2018

2 Rounds
20 GHD Situps
25 Back Extensions
30 Single-leg squats
20 Situps
25 Good Mornings (30/45#)
30 Single-leg Squats

Wednesday August 29, 2018

15-12-9
SDHP (60/95#)
Pullups

Saturday August 25, 2018

5 2-minute Rounds
10 Thrusters (55/75#)
200m Row
Max Rep Thrusters
Rest 3 minutes

Thursday August 23, 2018

AMRAP 15 Minutes
10 GHD Situps
14 Single-Arm Dumbbell Push Jerks

Wednesday August 22, 2018

5 2-minute Rounds
10 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes

OR

5 2-minute Rounds
5 Burpees
200m Run
Max Rep Burpees
Rest 3 minutes

Saturday August 18, 2018

1 Mile Run

Thursday August 16, 2018

3 Rounds
1 minute Row (calories)
1 minute GHD Situps
1 minute Pushups
1 minute Squats

Wednesday August 01, 2018

4 Rounds
30 OH Lunges (25/35#)
10 GHD Situps
200m Run

Tuesday July 31, 2018

5 Rounds
5 Deadlifts (bodyweight)
10 Burpees

Wednesday July 25, 2018

10 DB Power Snatch - left arm (20/35# DB)
10 DB Overhead Squat - Left arm
10 Pullups
10 DB Power Snatch - Right arm
10 DB Overhead Squat - Right arm
10 Pullups

Saturday July 21, 2018

Back Squats 3-3-3-3
Thrusters 3-3-3-3
4 attempts at max hold L-sit

Friday July 20, 2018

7 Rounds
7 Back extensions
3 Strict Muscle-ups

Thursday July 19, 2018

AMRAP 7 Minutes
25 Double Unders
10 Overhead Squats (45/75#)

Wednesday July 18, 2018

1000m Row
800m Run
1000m Row
800m Run
1000m Row

Tuesday July 03, 2018

5 Rounds
15 Squats
10 Clean and Jerks (60/95#)
5 GHD Situps
400m Run

Saturday June 30, 2018

1000m Row
800m Run
1000m Row

Friday June 29, 2018

18-15-12-9-6-3
Ring Dips
Overhead Squats (60/95#)