Wednesday, February 28, 2018

6x

6  box jump over x 2 then 1 burpee
12 KB SDHP

Tuesday, February 27, 2018

4x

12 Front Rack Lunges
10 Burpees

Monday, February 26, 2018

18.1

20min AMRAP
8 T2B
10 Dumbell Hang Clean & Jerk
12/14 Cal Row

Thursday, February 22, 2018

55 deadlifts
55 wallball shots
55 cal row
55 hspu

Tuesday, February 20, 2018

The Chief...

3min AMRAP

3 Power Cleans 135/95
6 push ups
9 air squats

rest 1min Repeat total 5 cycles

Sunday, February 18, 2018

Friday, February 16, 2018

Thursday, February 15, 2018

5 RFT

10 Dumb bell Snatch
10 Pullups
10 Burpees (yay Burpees!)





Wednesday, February 14, 2018

5 x

10 db lunge
12 t2b
14 box jumps


Tuesday, February 13, 2018

1-1-1-1-1

Split Jerks




Monday, February 12, 2018

5x
3 squat cleans
5 ring dips

Thursday, February 8, 2018

21-15-9
Deadlifts
Ring dips

Wednesday, February 7, 2018

5x
10 Ball Slams
20 Sit ups
30 Double Unders

Tuesday, February 6, 2018

30x for time...

Power Snatch
OVHS
Lunge each leg

Monday, February 5, 2018

Thruster

10 -8-6-4-2-4-6-8-10 ...each round of thruster add weight
after each round
2 BMU

Thursday, February 1, 2018