Thursday, April 27, 2017

50 Ball Slams
50 Box Jumps
50 HSPU
50 Box Jumps
50 HPC
50 Box jumps


Wednesday, April 26, 2017

5 rounds

10 SA round to Overhead
10 Front Rack Lunge Steps
10 Burpees

Tuesday, April 25, 2017

4 rounds for max reps

1min kb swings
1 min shuttle run
1min sdhp
1 min strict pull ups

Monday, April 24, 2017

5 rounds

200m row
15 push ups
10 T2B
15 Air squats

Tips on toes to bar

Wednesday, April 19, 2017

EMOM for 12 min

First minute:
prowler push
1 rope climb
remaining time in minute rest

Second minute:
5 thrusters
5 pullups
rest until top of minute 

continue alternating for 12 minutes


Tuesday, April 18, 2017

"Kelly"

5x
30 wallballs
30 box jumps
400m run


Sunday, April 16, 2017

Saturday, April 15, 2017

Thursday, April 13, 2017

500m Row

then 6min to find 1 rep max clean

then3 rounds
1min max reps dumb bell PP
3 min wall ball burpee ladder 3-3-6-6-9-9 etc

Wednesday, April 12, 2017

4 times

10 SH 2 OV
20 Jump over anything :)
10 m Bear Crawl

Tuesday, April 11, 2017

21-15-9
Dumb Bell Thrusters

9-15-21
Kettle Bell Swings

400 m run after each set

Monday, April 10, 2017

9 min AMRAP

increase 1 rep every round FOR 9 MIN...

T2B
AIR SQUAT
BURPEE

Friday, April 7, 2017

21-15-9

dumb bell lunge - step up -  push press
burpees





Wednesday, April 5, 2017

7min AMRAP

30 Shoulder to Overhead 115/75

then is remaining time:
3 T2B
3 Deadlifts 205/145
6 T2B
6 Deadlifts
9 T2B
9 Deadlifts....



Tuesday, April 4, 2017

5 RFT

5   power cleans
15 slam balls
200m run

Monday, April 3, 2017

3 rounds...
12 OVHL
12 Pullups

EMOTM
5 burpees