22 DEC 2016

AMRAP in 8:00 x 3

1) Single Leg Deadlift x 8 (es) / Lunges x 8 (es)

2) Goblet Squat x 8 / Alternating Press x 8 (es)

3) Snatch x 8 (es) / 1/2 Get Up x 8 (es)

20 DEC 2016

12 Days of Christmas

Perform the exercises just like you sing the song.

1) :30 Plank
2) Push Ups
3) Sit Ups
4) Cleans (es)
5) Thrusters (es)
6) Bent Over Rows
7) V-ups
8) Goblet Squats
9) 2 Hand Swings
10) Lunges (es)
11) Hand to Hand Deadlifts
12) Burpees

13 DEC 2016

Work 3:00, Rest 1:00 x 2
AMRAP in 3:00 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Dead Cleans x 5 (es)
Front Squats x 5 (es)

1/2 Get Up x 5 (es)
Pull Over Sit Up x 10

Press x 5 (es)
Racked Lunges x 10

2 Hand Swing x 10
Rows x 5 (es)

8 DEC 2016

5 Rounds

Clean
Front Squat
Push Press
Back Squat
Push Press
Hand to Hand Swing

Repeat 6 times on each side to complete one round

6 DEC 2016

4 Rounds

Snatch x 12/12
Unilateral Squat x 11/11
Suitcase Deadlifts x 10/10
Push Press x 9/9
Racked Lunge x 8/8
Hand to Hand Swing x 14

1 DEC 2016

EMOM for 16:00

Clean to Squat L x 2
Clean to Squat R x 2
Racked Lunge L
Racked Lunge R

then

AMRAP in 10:00

Ascending Ladder (3-6-9-12-15-18.....)

Swing-Catch-Push Press
Pull Over Sit Up

22 NOV 2016

AMRAP in 6:00 x 2

Swings x 30
X-Body Mountain Climbers x 20
Push Press x 10

then 

EMOM for 15:00
1) Suitcase Deadlifts x 20
2) Plank :45
3) Figure 8 to a Hold

15 NOV 2016

AMRAP in 3:00 Rest 1:00 x 2 Rounds

Dead Clean x 5 (es) / Goblet Squat x 10

Get Up Sit Up x 5 (es) / Crunch & Punch x 10

Press x 5 (es) / Racked Lunge x 10

Rows x 5 (es) / 2 Hand Swing x 10

10 NOV 2016

4 Rounds

Lunges x 15 (es)

Knees to Chest x 15

Push Ups x 15

Clean to Squat L x 15

Clean to Squat R x 15

8 NOV 2016

:45/:15 Work/Rest x 4 Yuuuuuuuge Rounds

Deplorable Deadlifts

Build the Wall Sits

Totally Rigged Ring Rows

Bipartisan Box Jumps

Special Interest Swings

Wipe the Server Cleans

3 NOV 2016

5 Rounds :45/15

Suitcase Deadlifts

Hand Release Push Ups

Ball Slams

Medball Sit Ups

Step Ups

27 OCT 2016

AMRAP in 3:00 per Couplet x 2 Rounds

Barbell Clean x 7 / Front Squat x 7

Press x 8 / Upright Row x 8

Deadlift x 9 / Push Up x 9

Roll Out x 10 / Knees to Chest x 10

25 OCT 2016

Ladder Down 10-1

Goblet Squat

2 Hand Swing

Russian Twists

T Push Ups

Squat Thrust

Hand to Hand Deadlifts

18 OCT 2016

AMRAP in 6:00 Each Couplet Partners

Snatch to Lunge 1/2/3 (es)

Swing x 10 / Hand to Hand Deadlift x 10

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

Med Ball Sit Ups x 15 / Plank

TGU x 1/1 / Squats x 10

13 OCT 2016

AMRAP in 20:00

Lunges x 30

Knees to Chest x 20

Rows x 10/10

Burpees x 5

4 OCT 2016

7 Rounds

Clean & Press x 7/7

Front Squat x 7/7

Row x 7/7

Push Ups x 14

Get Up Sit Up x 7/7

Burpee x 7

29 SEP 2016

Work 30 Seconds Each Side

Swings

Swings, Cleans

Swings, Cleans, Press

Swings, Cleans, Press, Squat

Swings, Cleans, Press, Squat, Row

Swings, Cleans, Press, Squat, Row, Lunge

27 SEP 2016

4 Rounds :40/:40/:20

Clean to Squat L / R

Push Up / Plank

Ring Rows / Ab Mat Sit Up

Sumo Deadlift / 2 Hand Swing

20 SEP 2016

4 Rounds

Swing :30/:30

Clean :30/:30

Press :30/:30

Squat :30 / Sumo Deadlift :30

Push Up :30/ Sit Up :30

15 SEP 2016

7 Rounds

Snatches x 7/7

Push Ups x 7

Racked Lunge x 7/7

Medball Sit Up x 7

Supine Row x 7

13 SEP 2016

Every 2:00 for 20:00

Double Clean & Press x 10

Double Front Squat x 5

25 AUG 2016

6:00 AMRAP per Couplet

Swing x 10 / Hand to Hand Deadlift

Clean x 9/9 / Push Ups x 9

Hip Extensions x 8 / Ab Mat Sit Ups x 8

Ring Rows x 7 / Assisted Pistols x 7

Snatch x 6 / 6

23 AUG 2016

4 Rounds 20/20/20

Swings L / Swings R

Cleans L / Cleans R

Push Press L / Push Press R

Side Plank L / Side Plank R

Racked Lunge L / Racked Lunge R

Goblet Squat / Sumo Deadlift

16 AUG 2016

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

Overhead Squat (Bar only)

Push Ups

Weighted Step Ups

Sit Ups

Upright Rows

11 AUG 2016

Every 2:00 for 20:00

Double Cleans x 8

Front Squat x 7

Push Press x 6

26 JUL 2016

4 Rounds

Windmills x 5/5

Cleans x 7/7

Get Up Sit Ups x 9/9

Press x 11/11 (pause at top)

1 Arm Swing x 13/13