Thursday, April 30, 2015

Wednesday, April 29, 2015

Wednesday April 29, 2015

4 Rounds
400M Run
25 Double Unders (75 Singles)
10 Ring Dips

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Friday, November 08, 2013

Tuesday, April 28, 2015

Tuesday April 28, 2015

25 Double Unders (75 Singles)
400M Run
25 Burpees
400M Run
25 Pushups
30 Walking Lunges
25 Kettlebell Swings (35#/53#)
30 Walking Lunges
25 Air Squats
400M Run
25 Situps
400M Run
25 Double Unders (75 Singles)

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Friday, April 12, 2013

Monday, April 27, 2015

Sunday, April 26, 2015

Sunday April 26, 2015

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

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Friday, July 18, 2014

Saturday, April 25, 2015

Friday, April 24, 2015

Friday April 24, 2015

"Jackie"

1000M Row
50 Thrusters (30#/45#)
30 Pullups

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Monday, December 31, 2012

Thursday, April 23, 2015

Thursday April 23, 2015

AMRAP 15 minutes
500m Row
10 Deadlifts (body weight)

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Thursday, May 30, 2013

Wednesday, April 22, 2015

Tuesday, April 21, 2015

Tuesday April 21, 2015

5 Rounds
10 Squat snatch
30 Second chin over bar hold
10 Squat snatch
60 Second plank hold

Monday, April 20, 2015

Monday April 20, 2015

400m run
Then,
21-15-9
Knees-to-elbows
Kettlebell Swings (35/53#)
Box Jumps (20/24")
Then,
400m Run

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Wednesday, June 18, 2014

Sunday, April 19, 2015

Saturday, April 18, 2015

Friday, April 17, 2015

Friday April 17, 2015

1000m Run
30 Handstand Pushups
1000m Row

Thursday, April 16, 2015

Thursday April 16, 2015

10 Rounds
30 seconds of burpees
Rest 30 seconds
30 seconds of DB thrusters (25/45#)*
Rest 30 seconds

* Use 60/95# for barbell thrusters

Wednesday, April 15, 2015

Tuesday, April 14, 2015

Tuesday April 14, 2015

5 Rounds
20 Wallballs
20 SDHP (45/75#)
20 Box Jumps (20/24")
20 Push Press (45/75#)
Row 20 calories
Rest 1 minute

Monday, April 13, 2015

Monday April 13, 2015

8 Rounds
200M Run
10 KB SDHP (35#/53#)
10 KB Swings (35#/53#)

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Tuesday, October 28, 2014

Sunday, April 12, 2015

Saturday, April 11, 2015

Saturday April 11, 2015

10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24"/30")
Situps

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Thursday, July 17, 2014

Friday, April 10, 2015

Friday April 10, 2015

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")

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Tuesday, January 14, 2014

Thursday, April 9, 2015

Wednesday, April 8, 2015

Wednesday April 09, 2015

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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Friday, June 06, 2015

Tuesday, April 7, 2015

Tuesday April 07, 2015

150 Wallballs (12#@9' or 14#@8'/20#@10')
200M Run (every time you stop)

Stopping is any pause in repetitions. If the wallball falls to the ground, pick it up immediately and continue. This is not considered a stop in reps.

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Tuesday, April 22, 2014

Monday, April 6, 2015

Sunday, April 5, 2015

Sunday April 05, 2015

ACTIVE REST DAY

HAPPY EASTER!

Saturday, April 4, 2015

Saturday April 04, 2015

200m Weighted Run (12#WB or MB/20#WB or MB)
400m Run
Then
3 Rounds
10 DB Push press (25/45#) or Barbell (60/95#)
10 Box jumps
Then
400m run
200m Weighted Run (12# WB or MB/20#WB or MB)

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Wednesday, April 09, 2014

Friday, April 3, 2015

Thursday, April 2, 2015

Thursday April 02, 2015

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

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Monday, April 07, 2014

Wednesday, April 1, 2015

Wednesday April 01, 2015

21-15-9
Box Jumps (20/24")
Situps
Burpees

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Monday, April 21, 2014