Thursday, March 29, 2018

10 DB Snatch
10 Sit UPs
100m run

20 DB Snatch
20 Sit UPs
200m Run

30 DB Snatch
30 Sit UPs
300m Run

40 DB Snatch
40 Sit UPs
400m Run

Wednesday, March 28, 2018

12 min time cap

5 x
2 ring dips
300m row/250m
4 pullups
5 front rack lunges

Tuesday, March 27, 2018

10-9-8-7-6-5-4-3-2-1
Power clean

20-18-6-14-1-2-10-8-6-4-2
Box Jumps

Monday, March 26, 2018

Thursday, March 22, 2018

10 min

Power Snatch
T2B

in 10 minutes work your way up the ladder:1-10 and on the top of every 2 min 30 double unders

Wednesday, March 21, 2018

3 RFT

200m row
10 burpee pullups

Tuesday, March 20, 2018

Tabata squats and sit ups 10 cycles


Monday, March 19, 2018

Friday, March 16, 2018

Thursday, March 15, 2018

Wednesday, March 14, 2018

2x

27 wallballs
7    hspu
27  calorie row
7    hspu

3 burpees for every time you break up wall balls...




Tuesday, March 13, 2018

3 RFT

300m ski
20 Goblet Squats 50/35
10 T2B


Monday, March 12, 2018

Tuesday, March 6, 2018

20 min AMRAP

5 pull ups
10 push ups
15 squats
20 DU

Monday, March 5, 2018

Thursday, March 1, 2018

10 min AMRAP

5   shoulder to overhead
10 deadlifts
15 box jumps