Wednesday November 28, 2018

2 Mile Run

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Sunday, September 23, 2018

Saturday November 24, 2018

Dirty Thirty

30 Box Jumps (20"/24")
30 Jumping Pullups
30 Kettlebell Swings (26#/35#)
30 Lunges (Steps)
30 Knees 2 Elbows (Situps)
30 Push Press (45/65#)
30 Back Extensions (Good Mornings w/30#/45# Bar)
30 Wallballs (14#@ 9'/20# @ 10')
30 Burpees
30 Double Unders (90 Singles)

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Friday, November 24, 2017

Friday November 23, 2018

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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Saturday, November 18, 2017

Thursday November 22, 2018

HAPPY THANKSGIVING

7 2-minute rounds
12 Calorie Row
Situps

Post total reps of situps

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Saturday, June 16, 2018

Wednesday November 21, 2018

800m Run
then,
4 Rounds
12 Pullups
9 Ring Dips
6 Pushups
then,
800m Run

Tuesday November 20, 2018

5 Rounds
10 Hang Squat Cleans
15 Pushups

Saturday November 17, 2018

5 2-Minute Rounds
12 Calorie Row
Max Rep Toes-to-bar
Rest 2 minutes

Friday November 16, 2018

4 Rounds
30 Walking Lunges
10 GHD Situps
10 Back Extensions
20 Jumping Pullups

Wednesday November 14, 2018

21-15-9
Overhead Squats (60/95#)
Box Jumps

Saturday November 10, 2018

3 Rounds
Max hang for time (from a pull-up bar)
Max reps of shoulder presses (45/65#)
Max-calorie row in 20 seconds
Max plank hold for time

Begin attempt at each exercise every 3 minutes

Friday November 09, 2018

200M Run, 10 Deadlifts (80#/135#)
200M Run, 9 Deadlifts (80#/135#)
200M Run, 8 Deadlifts (80#/135#)
200M Run, 7 Cleans (80#/135#)
200M Run, 6 Cleans (80#/135#)
200M Run, 5 Cleans (80#/135#)
200M Run, 4 Clean and Jerks (80#/135#)
200M Run, 3 Clean and Jerks (80#/135#)
200M Run, 2 Clean and Jerks (80#/135#)
200M Run, 1 Overhead Squat (80#/135#)

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Sunday, March 19, 2017

Wednesday November 07, 2018

"Karen"

150 Wallball shots

Rx'd is 20# @ 10', 14# @ 8', or 12# @ 9'

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Monday, January 13, 2013

Sunday November 04, 2018

1 Mile Run
30 Walking Lunges
25 Squats
20 Situps
15 Pushups
10 Push press

Saturday November 03, 2018

3 Rounds
400m Run
21 SDHP (55/75#)
12 Burpees-over-bar

Thursday November 01, 2018

20 Burpees
400m Run
30 Pushups
400m Run
40 Walking Lunges
400m Run
50 Squats
400m Run
40 Walking lunges
400m Run
30 Pushups
400m Run
20 Burpees