Monday May 20, 2019

800m Run
then,
5 Rounds
10 Ring Dips
10 Situps
then
800m Run

Saturday May 18, 2019

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

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Tuesday, May 09, 2017

Friday May 17, 2019

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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Wednesday, May 02, 2018

Monday May 13, 2019

500M Row
then,
5 Rounds
10 Deadlifts (bodyweight)
10 Burpees
then
500M Row

Saturday May 12, 2019

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

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Tuesday, August 06, 2013

Friday May 12, 2019

400m Run,
then
21-15-9
Front squats (60/95#)
Kettlebell Swings
then,
400m Run

Wednesday May 08, 2019

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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Monday, July 04, 2016

Monday May 06, 2019

5 Rounds
7 Left arm DB Rows (35/50#)
7 Right arm DB Rows
21 Pushups
500m Row

Friday May 03, 2019

AMRAP 12 Minutes
7 Kettlebell SDHP (35/53#)
7 Kettlebell Swings

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Wednesday, July 22, 2015

Thursday May 02, 2019

AMRAP 12 Minutes

5 Muscle-Ups
20 Walking Lunges

Then,

5 Minutes practice
L-Sit Hold
Plank Hold