Thursday, May 31, 2018

10-1
deadlifts

30 double unders after each round

Wednesday, May 30, 2018

3x

10 Burpees
10 Cal bike
2 MU

Tuesday, May 29, 2018

3 RFT

10 Split Jerks
15 Sit ups
200m run



Monday, May 28, 2018

5 RFT

5 thrusters
10 pullups
15 burpees

Thursday, May 24, 2018

3x

500m row
12 deadlifts
21 box jumps

Wednesday, May 23, 2018

4x

11  dumb bell push ups
13  dumb bell front rack lunges each leg
11 t2b

Tuesday, May 22, 2018

3x

10 power cleans
15 bar jumping burpees


Monday, May 21, 2018

Friday, May 18, 2018

Friday Fun...

Deck of Death...


Thursday, May 17, 2018

5x

5 ring dips
10 dead lift
20 box jumps

Wednesday, May 16, 2018

5 x

10 SA Dumbell Snatch (each round dumbells get heavier)
2 MU

Tuesday, May 15, 2018

10 x

100m run
15 wallballs


Monday, May 14, 2018

30 squat cleans
50 t2b
100 double unders



Friday, May 11, 2018

Thursday, May 10, 2018

5x

5 KB Clean and Jerks Left arm
10 Sit ups

5 KB Clean and Jerks Right arm
10 Sit ups


Wednesday, May 9, 2018

4 rounds - 20 minute cap

7 strict pulls
11 cal bike
15 box jumps
19 cal row
23 air squats

Tuesday, May 8, 2018

21-15-9

ring dips
ovhs
hand release push ups


Monday, May 7, 2018

5x

100m run
10 squat clean thrusters
15 kb swings
100m run

*rest 2 min*

Friday, May 4, 2018

'Funner" Fun Friday

25 cal row
25 box jumps
25 OVH lunge left arm
50 Kb swings
25 OVH bottoms up KB lunge right arm
25 box jumps
25 cal row


Thursday, May 3, 2018

3x

10 deadlifts
50 DU

Wednesday, May 2, 2018

4 x

5   BMU
10 OVH Lunges
15 Sit ups holding a 10# plate




Tuesday, May 1, 2018

5 x

5 lateral box jump over burpees
100m sprint