Wednesday, September 30, 2015

Tuesday, September 29, 2015

Tuesday September 29, 2015

10 Rounds
100m Sprint
Rest as needed between each sprint
Post fastest and slowest time

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Saturday, July 21, 2014

Monday, September 28, 2015

Monday September 28, 2015

7 Rounds
10 SDHP (60/95#)
10 Ring Dips

Sunday, September 27, 2015

Saturday, September 26, 2015

Saturday September 26, 2015

3 Rounds
500m Row
10 Pullups
15 Burpees
20 Situps

Friday, September 25, 2015

Friday September 25, 2015

400m Run
50 Box Jumps (20/24")
40 Kettlebell Swings (35/53#)
30 Wallballs (12#@ 9ft/20# @ 10 ft.)
20 Burpee Box Jumps (20/24")
10 Overhead squats (60/95#)
400m Run

Thursday, September 24, 2015

Wednesday, September 23, 2015

Wednesday September 23, 2015

2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees

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Saturday, October 04, 2014

Tuesday, September 22, 2015

Tuesday September 22, 2015

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

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Monday, January 26, 2015

Monday, September 21, 2015

Sunday, September 20, 2015

Sunday September 20, 2015

800M Run
then,
10 Rounds
5 Ring Dips
10 Situps
15 Squats
then,
800M Run

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Monday, February 16, 2015

Saturday, September 19, 2015

Saturday September 19, 2015

5 Rounds
750m Row
Rest 3 minutes

Friday, September 18, 2015

Thursday, September 17, 2015

Thursday September 17, 2015

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

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Friday, October 03, 2014

Wednesday, September 16, 2015

Wednesday September 16, 2015

1 Mile run
100 Situps
100 Good Mornings (30/45#) or back extensions
1 Mile Run

*Mix and match the situps and good mornings as needed

Tuesday, September 15, 2015

Monday, September 14, 2015

Monday, September 14, 2015

5 Rounds
200M Run
10 Power Cleans (80#/135#)

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Thursday, October 16, 2014

Sunday, September 13, 2015

Sunday September 13, 2015

5 Rounds
5 Burpees
10 Box Jumps (20/24")
15 Pushups
20 Squats
25 Walking Lunges

Saturday, September 12, 2015

Friday, September 11, 2015

Friday September 11, 2015

AMRAP in 15 minutes
5 Squat Cleans (90/155#)
5 Burpees over barbell

or for lighter weight:

5 Squat Cleans (70/115#)
10 Burpees over barbell

Thursday, September 10, 2015

Thursday September 10, 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, September 9, 2015

Tuesday, September 8, 2015

Tuesday September 08, 2015

100 Double Unders
50 Calorie row
25 Step-ups with DBs (25/45#) 20/24" box

Monday, September 7, 2015

Monday September 07, 2015

10 Rounds
7 Pullups
7 Front Squats (60#/95#)
7 Push Press (60#/95#)

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Saturday, November 16, 2013

Sunday, September 6, 2015

Saturday, September 5, 2015

Saturday September 05, 2015

400M Run
25 SDHP (45/75#)
25 Double Unders
25 Wallballs
25 Situps
400M Run
25 Situps
25 Wallballs
25 Double Unders
25 SDHP (45/75#)
400M Run

Friday, September 4, 2015

Friday September 04, 2015

"Pike"

5 Rounds
20 Thrusters (45/75#)
10 Strict Ring dips
20 Pushups
10 Strict Handstand Pushups
50M Bear Crawl

Thursday, September 3, 2015

Wednesday, September 2, 2015

Wednesday September 02, 2015

AMRAP in 10 Minutes
5 Deadlifts (110#/185#)
100M Sprint

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Sunday, March 10, 2013

Tuesday, September 1, 2015

Tuesday September 01, 2015

2 Rounds
30 Squats
10 Burpees
30 Situps
10 Burpees
30 Pushups
10 Burpees
30 Lunges
10 Burpees
30 Situps
10 Burpees
30 Kettlebell Swings (35/53#)