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

Saturday February 09, 2019

3 Rounds
7 Muscle-ups
50 Squats
1000M Row

Wednesday February 06, 2019

"Helen"

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

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Saturday, May 20, 2017

Tuesday, February 06, 2019

1000M Row
10 GHD Situps
10 Back extensions
750M Row
10 GHD Situps
10 Back Extensions
500M Row
10 GHD Situps
10 Back Extensions
250M Row

Friday February 01, 2019

AMRAP 12 Minutes
1 Squat snatch
3 Clean & Jerks
30 Double Unders

Thursday January 31, 2019

3 Rounds
15 Squat Cleans (80/135#)
15 Ring Dips

Tuesday January 29, 2019

AMRAP 12 Minutes
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up

Friday January 25, 2019

AMRAP 15 minutes

250M Row
7 Push Press

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Saturday, November 17, 2017

Thursday January 24, 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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Wednesday, July 05, 2017

Monday January 21, 2019

10 Pullups
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row

Saturday January 19, 2019

5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)

Rest

1 Mile run for time (time separately)

Friday January 18, 2019

21-15-9
DB Clean & Jerks (25/35#)
Pullups
GHD Situps

Thursday January 17, 2019

9 Thrusters (45/65#)
1000m Row
15 Thrusters
1000m Row
21 Thrusters

Wednesday January 16, 2019

1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings

Sunday January 13, 2019

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

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Tuesday, September 04, 2018