3 NOV 2015

45/15 Work/Rest x 5 Rounds

Suitcase Deadlifts
Hand Release Push Ups
2 Hand Swings
Overhead Plate Squat
Floor Wipers

27 OCT 2015

TABATA!

Double Cleans
Alternating Lunges
Knees to Chest
Renegade Rows
Swing, Catch, Squat

13 OCT 2015

21-18-15-12-9-6-3

Partner, rest while you partner works

Overhead Squat (PVC or empty bar)
Upright Rows
Push Ups
Push Press

6 OCT 2015

AMRAP in 8:00 x 3

1) Single Leg Deadlift x 8  /  Lunge (body-weight) x 8

2) Goblet Squat x 8  / Alternating Press x 8

3) Barbell Rollouts x 8 / Highpulls x 8

29 SEP 2015

6 Rounds 45/15

H2H Sumo Deadlift

Knees to Chest

Racked Lunge

Supine Row or Ring Rows

Press

22 SEP 2015

 

AMRAP in 3:00 each Couplet x 2 Rounds

Snatch (es) x 5

Windmill (es) x 5

Weighted Step Ups x 10

Ball Slams

Ab Mat Sit Ups x 10

Overhead Lunge x 10

Clean & Press (es) x 5

Row (es) x 5

8 SEP 2015

6 Rounds 20/20/20

KB Clean & Press L/R

KB Racked Front Squat L/R

Single Leg Deadlift L/R

Half Get Up L/R

1 SEP 2015

As many rounds as possible in 7 minutes:

10 x Thrusters, Right

10 x 1 Arm Swings Right

10 x Thrusters, Left

10 x 1 Arm Swings Left

Rest 2 minute

AMRAP 7:00

10 x 1-Arm Row, Right

10 x Burpees

10 x 1-Arm Row, Left

10 x Burpees

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right

10 x Lunge, Right 

10 x Clean, Left

10 x Lunge, Left

25 AUG 2015

Partner AMRAP in 6:00

Highpull to Squat 1/2/3/4/5

Medball Sit-up x 15 / Plank Hold

2 Hand Swing 5/10/15

Clean & Press 1/2/3 (es)

18 AUG 2015

5 Rounds of 3:00 Work / 1:00 Rest

Double Clean to Front Squat x 3

Push Up X 6

Heavy 2 Hand Swing x 9

11 AUG 2015

6:00 AMRAP per Couplet

1) Swing x 10 / Hand to Hand Deadlift x 10

2) Cleans x 9/9  / Push Ups x 9

3) Hip Extension x 8 / Ab Mat Sit Ups x 8

4) Windmill x 7/7  / Good Morning x 7

5) Snatches x 6/6

4 AUG 2015

5 Rounds
Burpees x 10
Push Ups x 20
American Swings x 30
Squats x 50
Run x 200M

30 JUN 2015

For Time:

Turkish Get Ups x 5 (es)

Hand to Hand Swings x 50

Overhead Squats Left x 10

Hand Release Swings x 50

Overhead Squats Right x 10

2 Hand Swings x 50

Overhead Squats x 10 (es)

American Swings x 50

Turkish Get Ups x 5 (es)

23 JUN 2015

5 Rounds of 45/15 Work/Rest-Rotate

2 Hand Swings

Offset Push Ups

Clean-Catch-Press

Goblet Squat

Elbow to Opposite Knee Sit Up

16 JUN 2015

4 Rounds

Swings x 50
Squats x 40
Sit Ups x 30
Lunges x 20
Push Ups x 10

9 JUN 2015

Ladder Down 10-1

Push Press
Front Squat
OH Lunge
Ring Rows
Get Up Sit Ups
Hand to Hand Deadlift

2 JUN 2015

Every 2:00 for 20:00

Double KB Clean x 9
Double KB Front Squat x 7
Double KB Push Press x 5

26 MAY 2015

Every 3 Minutes for 30 Minutes:
1 Arm Swing x 6
Cleans x 6
Unilateral Squats x 6
Push Press x 6
Figure 8 to Hold x 6
Switch Hands and repeat

19 MAY 2014

4 Rounds

Alternating Lunges x 15
Medball Situp x 15
Push Ups x 15
Clean to Squat Left x 15
Clean to Squat Right x 15
Pull Ups x 5 / Ring Rows x 15

5 MAY 2015

AMRAP in 4:00

Double KB Cleans x 5
Front Squats x 5

AMRAP in 8:00

Double KB Cleans x 7
Lunges x 7 (es)

AMRAP in 12:00

Double Cleans x 9
Push Press x 9 (es)

28 APR 2015

For Time:

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Ring Rows: 20, 16, 12, 8, 6, 3

C+P (es): 10, 8, 6, 4, 2, 1

First round looks like: 80 squats, 40 KB swings, 20 Ring Rows, 10 C&P
Second: 64 squats, 32 KB swings, 16 Ring Rows, 8 C&P

21 APR 2015

5 Rounds for Time:

Clean 
Front Squat
Push Press
Back Squat 
Push Press
Switch Hands

Do not put the kettlebell down until you 
have completed 6 sets of the above (each side)
per round.  1 Burpee each time you set the kettle bell down
1st = 1 Burpee, 2nd = 2 Burpees, 3rd = 3, and so on

14 APR 2015

Every minute for 10 minutes perform the following

Snatch 7 left / 7 right

Rest 2 minute

Every minute for 10 minutes perform the following

Unilateral Squat 6 left / 6 right

Rest 2 minute

Every minute for 10 minutes perform the following

Clean & Press 5 left / 5 right

7 APR 2015

30/30/30/30 Work/Work/Work/ Rest x 4 Rounds

Cleans Left / Squats / Cleans Right
Press Left / Tactical Lunge / Press Right
Side Plank Left / Push Ups / Side Plank Right
Swings Left / Figure 8 / Swings Right

31 MAR 2015

TABATA!

Racked Lunge (Alternate sides)
2 Hand Swing
Plank Jack
Sumo Deadlifts
Push Press

24 MAR 2015

40/20 Work/Rest x 4 Rounds each set
Set 1
Windmills
GHD Hip Extensions
Hand to Hand Deadlifts
Set 2
American Swings
Pullover Sit Ups
Weighted Step Ups

17 MAR 2015

AMRAP in 8 Minutes x 3
As much work as possible in 8 minutes:
8 x Single Leg Deadlifts
8 x Lunges per leg
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Goblet Squats
8 x Push Ups
Rest 2:00 minutes
As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups

10 MAR 2015

45/15 x 6 Rounds

Hand Release Swings

Barbarian Squats

Medball Toss Sit Ups

Clean & Press Left

Clean & Press Right

24 FEB 2015

Ladder Down 10 --->1

Push Press (Barbell or Double KB #95/65)

Front Squat (Same)

Get Up Sit Up

Row (BB or DKB)

Racked Lunge (Same)

Pull Over Sit Up

17 FEB 2015

Partner 6:00 Rounds

Snatch to Lunge x 1/2/3 (es)

Swing x 10 / Hand to Hand Deadlift x 10

Clean & Press x 1/2/3 (es)

Medball Sit Up x 15 / Plank

TGU x 1/1 / Squat x 10

20 JAN 2015

30/30/20 Work/Work/Rest x 4 Rounds

Swings L/R
Clean L/R
Press or Push Press L/R
Racked Lunge L/R
Suitcase Deadlift L/R
Get Up Sit Up L/R

15 JAN 2015

Every 2:00 for 20:00

Clean & Squat x 3/3
Knees to Chest x 8
Push Ups x 10
Heavy Hand to Hand Deadlift x 12

6 JAN 2015

30/30/30/30 x 4 Rounds
Work 30 seconds left/middle/right.  Rest 30 seconds between
stations.  Rest 1:00 between Rounds

1) Single Leg Deadlift(SLDL) Left / Sumo Deadlift / SLDL Right

2) Push Press Left / Hand to Hand Swing / Push Press Right

3) Side Plank Left / Hip Drop Plank / Side Plank Right

4) Clean Left / Goblet Squat / Clean Right

30 DEC 2014

Partner AMRAP 6:00 Rounds

1) High Pull to Squat 1/2/3/4/5

2) Windmill 2/3/4

3) Heavy Swings 5/10/15

4) Lunges x 10

5) Bottoms Up Clean1/2/3 (es)