Saturday, March 31, 2018

Saturday March 31, 2018

3 Rounds
800m Run
25 Kettlebell Swings
25 Situps

Friday, March 30, 2018

Sunday, March 25, 2018

Sunday March 25, 2018

AMRAP 14 Minutes
50 Double Unders
20 Overhead squats (45/75#)
50 Double Unders
12 Pushups
50 Double Unders
20 Dumbbell Clean and Jerks (35/50#)
50 Double Unders
12 Pushups

Saturday, March 24, 2018

Saturday March 24,2018

4 Rounds
400m run
10 Box Jumps
10 Ring Dips

Friday, March 23, 2018

Friday March 23, 2018

15-12-9-6-3
Dumbbell Hang Clean &Jerks (35/50#)
Pullups

Tuesday, March 20, 2018

Tuesday March 20, 2018

4 Rounds
30 Kettlebell swings (35/53#)
30 Burpees
30 Situps

Sunday, March 18, 2018

Sunday March 18, 2018

Run 1600M
Rest 3 Minutes
Run 1200M
Rest 2 Minutes
Run 800M
Rest 1 minute
Run 400M

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Wednesday, April 19, 2017

Saturday, March 17, 2018

Saturday March 17, 2018

AMRAP 15 Minutes
7 Push Press (60/95#)
10 Overhead Squats (60/95#)
15 Situps

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Friday, March 30, 2012

Friday, March 16, 2018

Friday March 16, 2018

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 07, 2015

Thursday, March 15, 2018

Thursday March 15, 2018

21-18-15-12-9-6-3
Power Cleans
Pistols

Wednesday, March 14, 2018

Wednesday March 14, 2018

800m Run,
Then,
21-15-9
Ring or Bench dips
Situps
then,
800m Run

Monday, March 12, 2018

Monday March 12, 2018

250m Row
Rest 1 minute
500m Row
Rest 1 minute
1000m Row
Rest 1 minute
500m Row
Rest 1 minute
250m Row

Sunday, March 11, 2018

Sunday March 11, 2018

12.2

1-2-3-4-5-6-7-8-9-10
DB Squats (35/50#)
Bar-facing Burpees
then,
1 Rep Max Power Clean

*Must complete in 12 minutes

Friday, March 9, 2018

Friday March 09, 2018

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

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Monday, January 19, 2015

Thursday, March 8, 2018

Thursday March 08, 2018

20-15-10
100' Lunge
Wallballs 12#@9'/20#@20')
Pushups (Hand Release)
Box Jumps (20"/ 24")
then,
100' Lunge

Lunges occur 4 times!

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Thursday, November 09, 2017

Tuesday, March 6, 2018

Tuesday March 06, 2018

21-15-9
200m Run
Kettlbell Swings
SDHP w/ KB
Good Mornings w/KB

Sunday, March 4, 2018

Sunday March 04, 2018

4 Rounds
400m Run
30 Box Jumps
30 Wallballs

Friday, March 2, 2018

Friday March 02, 2018

AMRAP 12 minutes
20 Situps
10 Left arm Overhead Walking Lunges (20/30# DB)
10 Right arm Overhead Walking Lunges