Thursday January 31, 2019

3 Rounds
15 Squat Cleans (80/135#)
15 Ring Dips

Tuesday January 29, 2019

AMRAP 12 Minutes
1 Pullup, 2 Pushups, 3 Squats
2 Pullups, 4 Pushups, 6 squats
3 Pullups, 6 Pushups, 9 squats
Continue the sequence with increasing reps until time is up

Friday January 25, 2019

AMRAP 15 minutes

250M Row
7 Push Press

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Saturday, November 17, 2017

Thursday January 24, 2019

10 Deadlifts, 200m Run
9 Deadlifts, 200m Run
8 Deadlifts, 200m Run
7 Deadlifts, 200m Run
6 Deadlifts, 200m Run
5 Deadlifts, 200m Run
4 Deadlifts, 200m Run
3 Deadlifts, 200m Run
2 Deadlifts, 200m Run
1 Deadlift, 200m Run

Body Weight for Deadlifts (BW or 110#/185#)

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Wednesday, July 05, 2017

Monday January 21, 2019

10 Pullups
20 Pushups
30 Squats
2000m Row
15 Pullups
30 Pushups
45 Squats
1000m Row
20 Pullups
40 Pushups
60 Squats
500m Row

Saturday January 19, 2019

5 Rounds
1 Minute L-Sit hold
15 Back extensions (controlled)

Rest

1 Mile run for time (time separately)

Friday January 18, 2019

21-15-9
DB Clean & Jerks (25/35#)
Pullups
GHD Situps

Thursday January 17, 2019

9 Thrusters (45/65#)
1000m Row
15 Thrusters
1000m Row
21 Thrusters

Wednesday January 16, 2019

1 Mile Run
Rest
then,
10-9-8-7-6-5-4-3-2-1
Wallballs
Kettlebell Swings

Sunday January 13, 2019

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

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Tuesday, September 04, 2018

Saturday January 12, 2019

"Annie"

50-40-30-20-10
Double Unders
Situps

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Saturday, January 06, 2018

Tuesday January 08, 2019

AMRAP 20 Minutes
5 Thrusters (45/65#)
7 Hang Cleans
10 SDHP