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