Saturday January 31, 2015

7 Rounds
250m Row
20 Situps

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Friday, May 30, 2014

Friday January 30, 2015

REST DAY

Thursday January 29, 2015

5 Rounds
10 Toes to Bar
10 Power Snatches* (45#/75#)
10 Wallballs (12#@9'/20#@10')

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Saturday, January 25, 2014

*May sub clean and jerk for power snatch if you are not familiar with the movement
Sub V-ups for T2B if no pullup bar available

Wednesday January 28, 2015

4 Rounds
400M Run
50 Double Unders (150 Singles)*

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Sunday, February 23, 2014

Tuesday January 27, 2015

REST DAY

Monday January 26, 2015

AMRAP in 12 Minutes
4 Push Press (45#/75#)
8 SDHP (45#/75#)
12 Front Squats (45#/75#)

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Sunday, February 09, 2014

Sunday January 25, 2015

"Tumilson"
8 Rounds
200m Run
11 Dumbbell Burpee Deadlifts (35#/60# DB)

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Thursday, June 13, 2013

Saturday January 24, 2015

REST DAY

Friday January 23, 2015

30 Wallball Cleans (12/20#)
30 Ring Dips
30 Wallball Cleans (12/20#)
30 Pullups
30 Wallball Cleans (12/20#)
30 Pushups
30 Wallball Cleans (12/20#)

Thursday January 22, 2015

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

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Thursday, August 09, 2012

Wednesday January 21, 2015

REST DAY

Tuesday January 20, 2015

"DG"

AMRAP 10 minutes:
8 Toes-to-Bar
8 Dumbbell Thrusters (20/35#)
12 Dumbbell Lunges (20/35#)

*If using a barbell use 45/75# as the weight
* Sub V-ups for T2B if you do not have a pullup bar available

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Friday, January 10, 2014

Monday January 19, 2015

4 Rounds
200m Run
10 Pushups (Hand release)
20 Wallballs (12#@9ft/20#@10ft)
30 Situps

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Thursday, March 14, 2014

Sunday January 18, 2015

REST DAY

Saturday January 17, 2015

5K Row
or
5K Run

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Wednesday, November 12, 2014

January 16, 2015

"Helen"

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

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Friday, May 16, 2014

Thursday January 15, 2015

REST DAY

Wednesday January 14, 2015

3 Rounds
25 Double Unders
20 Push Press (60/95#)
800m Run

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Tuesday, May 27, 2014

Tuesday January 13, 2015

4 Rounds
50 Squats
40 Good mornings
30 Pushups

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Thursday, July 03, 2014

Monday January 12, 2015

REST DAY

Sunday January 11, 2015

ACTIVE REST DAY

Saturday January 10, 2015

1000M Row (1000M Run)
then,
3 Rounds
15 Burpees
20 Situps
then,
1000M Row (1000M Run)

Friday January 09, 2015

REST DAY

Thursday January 08, 2015

25 Walking Lunges
50 Pushups (Hand Release)
50 Double Unders
25 Knees to Elbows
800M Run
50 Box Jumps (20"/24")
25 Overhead Squats (40#/65#)
25 Pullups
50 Situps

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Friday, January 03, 2014

Wednesday January 07, 2015

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

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Thursday, January 09, 2014

Tuesday January 06, 2015

REST DAY

Monday January 05, 2015

800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)
Rest 3 Minutes
800M Run (Sprint)

Record Time for each 800M Run.

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Wednesday, September 18, 2013

Sunday January 04, 2015

2K Row

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Wedensday, July 22, 2009

Saturday January 03, 2015

REST DAY

Friday January 02, 2015

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

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Monday, July 22, 2013

Thursday January 01, 2015

HAPPY NEW YEAR 2015!

400m Run
15 Clean & Jerks (60/95#)
400m Run
30 Toes-to-bar
400m Run
45 Wallballs
400m Run
45 Kettlebell Swings (35/53#)
400m Run
30 Ring dips
400m Run
15 Overhead Lunges (25/45#)
400m Run