Monday, November 18, 2019

find your 3 rep max:
back squat
shoulder press


then 4x
12 SA OVH Walking Lunge
12 Sit Ups
12 Push ups



Friday, November 15, 2019

Thursday, November 14, 2019


3 rounds...
15 burpees
12 thrusters 95/65


Wednesday, November 13, 2019

6min to find 1 rep max clean then...

5x
15 sit ups
15 box jumps

Tuesday, November 12, 2019

Friday, November 1, 2019

Fun Friday



Buy in and buy out with a 400m row

Thursday, October 31, 2019

4x

5 dips
10 burpee box jumps
15 sit ups




Wednesday, October 30, 2019

3x
10 SA OVH Lunge- 10 each leg
15 ball slams
300m row



Tuesday, October 29, 2019

7x

30 DU
1-5 strict pullups/5-10 ring rows


Monday, October 28, 2019

Friday, October 25, 2019

Thursday, October 24, 2019

Buy in 500m row

24 SA KB Snatch
21 Box Jumps

18 SA KB Snatch
15 Box Jumps

12 SA KB Snatch
9 Box Jumps

6 SA KB Snatch
3 Box Jumps

Wednesday, October 23, 2019

For Time:

30 Hang squat cleans
30 Pull ups

Tuesday, October 22, 2019

EMOM for 12 min:

Min 1:  10 cal row
Min 2: 15 burpees
Min 3:  25 sit ups

Monday, October 21, 2019

Friday, October 18, 2019

Thursday, October 17, 2019

3 RFT

25 wallballs
50 double unders

wallballs need to be unbroken :)


Wednesday, October 16, 2019

5x
10 ring push ups
200m row
10 K2E



Tuesday, October 15, 2019

20.1

10 rounds with a 15 min time cap
8 ground to overhead
10 bar facing burpees


Monday, October 14, 2019

Friday, October 11, 2019

Thursday, October 10, 2019

5x

5 pull ups
10 push ups
15 sit ups
20 air squats

Wednesday, October 9, 2019

15min AMRAP

50FT bear crawl
10 dumbell front squat
10 box jumps


Tuesday, October 8, 2019

12 min AMRAP

5 rounds "bear complex"
10 cal bike


Monday, October 7, 2019

4x

5 deadlifts
15 burpees


Friday, October 4, 2019

Thursday, October 3, 2019

5 RFT

30 wallballs
20 push ups
10 ring dips

Wednesday, October 2, 2019

9 min AMRAP

10 Dumb bell snatch
15 burpee box jump over

20 Dumb bell snatch
15 burpee box jump over

30 Dumb bell snatch
15 burpee box jump over...






Tuesday, October 1, 2019

3x

15 t2b
30 double unders

Monday, September 30, 2019

1 bar over burpee
3 wall walks
5 power cleans

2 bar over burpee
3 wall walks
5 power cleans

3 bar over burpee
3 wall walks
5 power cleans

... continue this pattern until you hit lucky number 7  :) burpees

Thursday, September 26, 2019

7-1 ring dip
3 single leg deadlift
30 double unders

Wednesday, September 25, 2019

Wicked Wednesday

 2x - 30min time cap

200m run
20 wallballs
20 instep touches

400m row
40 air squats
40 push ups

600m bike
60 ball slams
60 sit ups

Tuesday, September 24, 2019

10min AMRAP

4 pistoles
6 pull ups
8m plank walk


Monday, September 23, 2019

7x

5  SA Power Snatch
10 cal  bike
15 sit ups



Tuesday, September 17, 2019

4x

21 dumbbell dead lifts
15 db hpc
9   dumbbell push press


Monday, September 16, 2019

2x

41 air squats
41 sit ups
41double unders
41 box jumps
41 kettlebell swings
buy out:
41 burpees


Friday, September 13, 2019

Thursday, September 12, 2019

4x
12 DB front rack lunges 50/35
3   bar MU's
12 box jumps

Tuesday, September 10, 2019

50 cal row buy in or out then..

5 x

30 du
12 SA Snatch


Monday, September 9, 2019

4x

11 Front Squats
5 sh2ovh
200m run


Friday, September 6, 2019

Tuesday, August 27, 2019

15min AMRAP

200m run
10 push press 95/65
10 front squats
10 bar jumping burpees


Monday, August 26, 2019

Wednesday, August 21, 2019

Tuesday, August 20, 2019

Tabata:

strict pull ups
bike calories
push ups
bike calories

Monday, August 19, 2019

3x

400m run
12 SA Dumbell Snatch
21 Dumb bell squats

Friday, August 16, 2019

Thursday, August 1, 2019

30 double Unders
10-1 burpees

Wednesday, July 31, 2019

3x

33 air squats
33 cal bike
33 t2b/situps

Tuesday, July 30, 2019

1-10 ring dips
10-1 deadlifts



Monday, July 29, 2019

3x

12 dumbell thrusters
12 dumbell front rack lunges
12 renegrade row (rt side then left side) then push up


Friday, July 26, 2019

Thursday, July 25, 2019

200m run

4x
12 DB deadlift
8   DB SH 2 OVH

400m run

Tuesday, July 23, 2019

21-15-9

kettlebell swings
box jumps
toes to bar



Monday, July 22, 2019

3x

15 thrusters
12 burpees


Friday, July 19, 2019

Thursday, July 18, 2019

4x
25 wall ball shots
200m run
10 dumb bell snatch

Tuesday, July 16, 2019

death by kettlebell swings..

minute 1:
2 swings

minute 2:
4 swings

minute 3:
6 swings...

continue till you can not complete required swings in the minute



Monday, July 15, 2019

7min amrap

10 front squats
10 SABBPU
100m run


Thursday, July 11, 2019

5x

5 deadlifts
50 double unders


Wednesday, July 10, 2019

5x

10 SA Dumbbell Thruster
10 T2B

Tuesday, July 9, 2019

Monday, July 8, 2019

4x

200m run
20 box jumps
20 push ups



Thursday, June 27, 2019

Monday, June 24, 2019

5x

7 dumbell thruster
7 burpees

buy out:
60 burpees

Friday, June 21, 2019

Thursday, June 20, 2019

 22min AMRAP

10 push ups
20 air squats
5 pull ups
5 dips
200m row

20 push ups
40 air squats
10 pull ups
10 dips
400m row

30 push ups
60 air squats
15 pull ups
15 dips
600m row .... etc

keep adding reps as the time remains

Wednesday, June 19, 2019

4x
10 T2B
20 KB Swings
30 DU


Tuesday, June 18, 2019

10x

2 Dumbell Cleans
2 Dumbell Sqaus
2 DB Lunges

every minute 5 burpees

buy out

100m Farmers Carry

Monday, June 17, 2019

3x

15 OVHS/FS
200m run

Thursday, June 13, 2019

10min AMRAP

6 deadlifts
50 double unders
10 hspu

Wednesday, June 12, 2019

5 rounds

8 thrusters
20 sit ups

Tuesday, June 11, 2019

8min AMRAP

5 burpee box jumps
10 push press
15 Russian twists

Monday, June 10, 2019

3x

20 KB swings
10 pullups
200m run


Thursday, June 6, 2019

tabata  this:

row
squat
pull up
push up
sit up



Wednesday, June 5, 2019

4x

15 wallballs
15 slam balls
 200m run





Tuesday, June 4, 2019

7min AMRAP

5 strict pull ups
10 ring dips
15 single leg squats

Monday, June 3, 2019

1-8-1

power snatch
bar facing burpees


Friday, May 31, 2019

Thursday, May 30, 2019

2 rounds of: 3min at each station: (complete task with remaining time rest)

500m row
25 burpees
500m ski
50 Lunges
30/25 Calories on Bike
100 instep touches

Wednesday, May 29, 2019

Tuesday, May 28, 2019

Monday, May 27, 2019

7x

10 wallballs
100m sprint


Thursday, May 23, 2019

100m run
15 deadlifts
200m run
50 double unders
400m run
50 double unders
200m run
15 deadlifts
100m run

Wednesday, May 22, 2019

500m row
40 air squats
30 sit ups
20 push ups
10 pullups

guys shoot for a sub 5min
gals shoot fora sub 6 min

Tuesday, May 21, 2019

3x

25 heavy med ball cleans over the shoulder
80 double unders

Monday, May 20, 2019