13 JUL 2017

AMRAP in 8:00 x 3

1) Renegade Rows x 8 / Hot Potato x 20

2) Windmills x 8 (es) / Figure 8 to a Hold x 20

3) Press x 8 (es) / Squat x 20

11 JUL 2017

AMRAP in 2:30 each Couplet x 2

1) Swings x 5 / Goblet Squats x 5

2) Medball Sit Ups x 10 / Push Ups x 10

3) Overhead Lunge x 5 (es) / Push Press x 5 (es)

4) Bottoms Up Clean x 5 (es) / Rows x 5 (es)

6 JUL 2017

40/20 Work/Rest x 4 Rounds

Hand to Hand Swings

Double Press

Hip Thrust

Dips

Ring Rows

Med Ball Slams

4 JUL 2017

For Time

Goblet (or Back) Squat x 8-8-6-4-2

Push Ups x 25

Bulgarian Split Squat 12 x 3

Push Ups x 20

Overhead Lunges  20 (es) x 2

Push Ups x 15

Weighted Step Ups  15 x 3

Push Ups x 20

Single Leg Deadlift 15 (es) x 3

Push Ups x 25

29 JUN 2017

7 Rounds

Snatch to Overhead Lunge x 5 (es)

Medball Sit Up x 10

Clean to Squat x 5 (es)

Hand Release Push Ups x 10

27 JUN 2017

45/15 Work /Rest x 4 Rounds

1) Sumo Deadlift High Pull

2) Hand to Hand Swing

3) Plank Jacks

4) Bulgarian Split Squats

5) Ring Rows

6) Superplank Push Ups

22 JUN 2017

5 Rounds

Complete complex 7 times on each side each round

Cleans
Push Press
Squat
Push Press
Squat
Switch Sides

20 JUN 2017

AMRAP in 8:00 x 3

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

2) Goblet Squat x 8 / Push Ups x 8

3) Bottoms Up Clean x 8 (es) / Sit Ups x 8

15 JUN 2017

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

13 JUN 2017

AMRAP in 5:00 Partners

1) Pressing Lunge 2/4/6 (es)

2) Suitcase Deadlifts 5/10/15

3) Med Ball Sit Ups x 15 / Plank

4) Clean to Squat 1/2/3 (es)

5) Windmills 1/2/3 (es)

6 JUN 2017

21-15-9

Hand to Hand Deadlift / Crunch & Punch

18-14-10

Hand to Hand Swings / Alternating Snatch

15-10-5

Overhead Lunge (es) / Hand Release Push Ups

12-6-3

Burpee / Goblet Squat

1 JUN 2017

AMRAP in 6:00 x 2

Swings x 30
Mountain Climbers x 20
Push Ups x 10

EMOM for 15:00

1) Suitcase Deadlifts
2) Plank :45
3) Crunch & Punch x 15

25 MAY 2017

EMOM for 16:00

Clean to Squat L x 2
Clean to Squat R x 2
Sumo Deadlift x 5

AMRAP in 10:00
3-6-9-12-15-18......
Swing - Catch - Push Press
Pull Over Sit Up

23 MAY2017

AMRAP in 8:00 x 3

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

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

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

11 MAY 2017

8 Rounds for Time

Pressing Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10

9 MAY 2017

20/2-18/4-16/6-14/8-12/10-10/12-8/14-6/16-4/18-2/20

RD 1) American Swings / Push Ups

RD 2) Thrusters / Sit Ups

4 MAY 2017

Ladder Down 10-->1

Lunges (es)
Knees to Chest
Push Ups
Cleans (es)
High Pull to Squat

20 APR 2017

1) 21-15-9 Double Cleans / Dips

2) 10-20-30 Sit Ups / Lunges

3) 21-15-9  Sumo Deadlifts / Push Ups

4) 10-20-30 Thrusters / Ring Rows

18 APR 2017

30 Push Ups / 10 Squats
30 Sit Ups / 10 Swings
25 Push Ups / 20 Squats
25 Sit Ups / 20 Swings

20 Push Ups / 30 Squats
20 Sit Ups / 30 Swings

15 Push Ups / 40 Squats
15 Sit Ups / 40 Swings

10 Push Ups / 50 Squats
10 Sit Ups / 50 Swings

13 APR 2017

30-20-10

1 Arm Swing (es)
Push Press R
Push Press L
Clean to Squat R
Clean to Squat L
Sit Up
Sumo Deadlift

11 APR 2017

Ladder Down 10--->1

Front Squat
Push Ups
Vee Ups
Racked Lunge
Single Leg Deadlift
Upright Row
Ball Slams

30 MAR 2017

AMRAP in 10:00 x 3 Rounds

1) Ring Rows x 8 / Overhead Lunges x 8 (es)

2) Alternating Cleans x 8 / Hand Release Push Ups x 8

3) Goblet Squat x 8 / Sit Ups x 8

28 MAR 2017

45/15 x 5 Rounds

Weighted Step Ups

Plank Jacks

Supine Rows

Medball Sit Ups

Hand to Hand Sumo Deadlifts

Dips

21 MAR 2017

Lunges x 30

21-15-9 
Cleans / Get up Sit Ups

Lunges x 30

21-15-9
1 Arm Rows / Russian Twists

Lunges x 30

21-15-9
2 Hand Swings / Pull Over Sit Ups

16 MAR 2017

30/30/30 x 4 Rounds

Press L / Goblet Squat / Press R
Row L / Sumo Deadlift / Row R
Windmill L / Goblet Squat / Windmill R
Sit Ups / Sumo Deadlift / Sit Ups

14 MAR 2017

4 Rounds

Hand to Hand Swings x 30
Weighted Step Ups x 25
Barbarian Squats x 20
Ring Rows x 15
Push Ups x 10
Squats x 5

9 MAR 2017

AMRAP in 6:00 x 2

Swings x 30
Mountain Climbers x 20
Push Press x 10

EMOM for 15:00

Min 1) Goblet Squat x 20
Min 2) Plank x :45
Min 3) Figure 8 to a Hold

7 MAR 2017

4 Rounds

Clean & Press x 12/12
Overhead Squat (PVC) x 24
Suitcase Deadlift x 12/12
GHD Sit Ups x 12
Hip Extensions x 12

2 MAR 2017

AMRAP in 8:00 x 3

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

2) Goblet Squat x 8 / Push Up x 8

3) Snatch x 8/8 / Abmat Sit Up x 8

28 FEB 2017

Every 2:00 for 20:00

Clean to Squat x 3/3
Knees to Chest x 8
Offset Push Up x 10
Hand to Hand Deadlift x 12

23 FEB 2017

Alternate Exercises every 1:00 for 16:00 x 2 Rounds

Round 1 

A) Front Squat x 6/6
B) Get Up Sit Up x 6/6

Round 2

A) Strict Press x 6/6
B) Rows x 6/6

21 FEB 2017

20/20/20 x 6 Rounds

1) Goblet Squats / Squats Jumps

2) T-Y Flys / Ring Rows

3) Sumo Deadlift / 2 Hand Swing

4) Superplank Push Ups / Vee Ups

16 FEB 2017

20-15-10-5-10-15-20

Double Clean & Press

Knees to Chest

Hand Release Push Ups

14 FEB 2017

EMOM 12:00

Swings x 10
Goblet Squat x 8
Plank until start of next minute

then

EMOM 18:00

Min 1) Clean & Press x 5 (es)

Min 2) Front Squat x 5 (es)

Min 3) Tactical Lunge x 10

7 FEB 2017

45/15 x 5 Rounds

Suitcase Deadlifts

Plank Jacks

Barbarian Squats

Clean & Press Left

Clean & Press Right

Weighted Step Ups

2 FEB 2017

For Time:

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

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

Ring Rows: 20, 16, 12, 8, 6, 4

C+P (es): 10, 8, 6, 4, 3, 2

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

31 JAN 2017

Ladder Down 10 ----> 1

Racked Front Squat
Push Press
Suitcase Lunge
Rows (es)
Knees to Chest
Barbell Rollouts

26 JAN 2017

3 Rounds

Side Plank x :45 (es)
Russian Twists x 30

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

Overhead Squat (Bar or PVC)
Ring Row
Push Ups
Push Press

24 JAN 2017

3 Rounds

Plank x 1:00
Sit Ups x 25

AMRAP in 20:00

Ascending Ladder 4-8-12-16-20-24....

Rows (es)
Hand Release Swings
Squat Thrusts
Single Leg Deadlifts
Straightleg Sit Ups

19 JAN 2017

3 Rounds

Wallsits x 1:00
Push Ups x 20

then

AMRAP in 20:00

Hand to Hand Deadlifts x 20
Overhead Lunges x 20 (10 es)
Snatches x 20 (10 es)

EMOM perform 3 Burpees

17 JAN 2017

Partner AMRAP in 6:00

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

Medball Situp x 15 / Plank Hold

2 Hand Swing x 5/10/15

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

12 JAN 2017

3 Rounds
Plank 1:00
Sit Ups x 30

then

AMRAP in 20:00

Racked Lunge x 1 per Leg
Push Press x 1
Burpee x 1

Ascending ladder, add 1 rep to each exercise each minute.

10 JAN 2016

AMRAP in 2:30 Each Couplet, x 2

1) Swings x 5 / Racked Front Squats x 5 (es)

2) Get Up Sit Up x 10 / Super Plank Push Up x 10

3) Press x 5/5 / Racked Lunge x 5/5

4) Dead Clean x 5/5 / Rows x 5/5

5 JAN 2017

For Time, 5:00 Cap Each Round

Rd 1) 21-15-9 Double Cleans / Dips

Rd 2) 10-20-30 Sit Ups / Lateral Leaps

Rd 3) 21-15-9 Bodyweight* Deadlifts / Push Ups

Rd 4) 10-20-30 Thrusters / Ring Rows

*set the bar to weight approx as much as you do

3 JAN 2017

AMRAP in 5:00 x 5 Rounds

1) Swings x 20 / Hand to Hand Sumo Deadlift x 20

2) Cleans x 9/9 / Push Ups x 9

3) Lunge x 8/8 / AbMat Sit Up x 8

4) Snatch x 7/7 / Squat x 14

5) Pull Ups x 6 / Windmill x 3/3

27 DEC 2016

8 Rounds

Snatch to Overhead Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10