Wednesday, October 31, 2018

3x
20 kb swings
20 goblet squats
20 sdhp
20 front rack lunges
20 calbike



Tuesday, October 30, 2018

4x

48 double unders
12  cal on bike
12 deadlifts

Monday, October 29, 2018

3x

30 wallballs
15 pullups
10 sit ups


Thursday, October 25, 2018

21-18-15-12-9-6-3

Dumbbell Front Squats
Burpees

Wednesday, October 24, 2018

5x

6 single leg box jumps
100m run
3 BMU

Tuesday, October 23, 2018

5x

10 Power Cleans
15 Wallball shots



Monday, October 22, 2018

21-15-9

KB SWINGS
KB SDHP
200 m row/run

Thursday, October 18, 2018

21-15-9

deadlifts
ring dips

EMOM
3 BURPEES

Tuesday, October 16, 2018

4x

10 sandbag clean and jerk
      2 OVH step ups after each clean and jerk
10 strict pullups

Monday, October 15, 2018

21-15-9

Thrusters - each round add more weight
Calories on bilke

Thursday, October 11, 2018

4x

17 kb swings
20 fr rack lunge

Wednesday, October 10, 2018

Rob with a Pistol :)

10-1
Roll Over Burpee
Pistol Squat



Tuesday, October 9, 2018

21-18-15-12-9

Power Snatch
Wall Ball Shot
K2E

Monday, October 8, 2018

Sunday, October 7, 2018

Friday, October 5, 2018

Thursday, October 4, 2018

21-15-9

dumb bell dead lift
dumb bell push press
farmers carry


Wednesday, October 3, 2018

5x

5 bulgarian split squats
4 push ups
3 bar muscle ups


Tuesday, October 2, 2018

Monday, October 1, 2018

3 rounds

14 slam balls
12 burpees