March 2 thru 7

2 Mar

Monday (away) and Tuesday (here)

AMRAP 15

15 Sumo Deadlift High Pulls 35/24

10 Box Step ups 24

5 DB to Overhead (heavy)

Then Recover

100 Flutter Kicks

Wednesday (here)

AMRAP 20 Min

8 Dive Bomber Pushups

10 Ring Rows

12 Lunges

Then recover

2 sets of

10 Good Mornings

10 Weighted Situps (hold plate over head)

Thursday (here)

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

Med Ball Cleans

KB Swings

Situps

Friday (away) and Saturday (away)

Michael

3 Rounds For Time

800m Run

50 Situps

50 Good Mornings

Advertisements

Feb 23 thru 28

26 Feb

Monday (here) and Tuesday (here)

20 Rounds For Time

3 Ring Rows

3 Ring Dips

Then

100 Sqauts or Lunges

Wednesday (here) and Thursday (away)

20 Sumo Deadlfit High Pulls

10 Burpees

5 DB Thrusters (should be heavy)

Friday (away) and Saturday (here)

30 Med ball Cleans

30 Ring dips

30 Med Ball Cleans

30 Hard Ring Rows

30 Med Ball Cleans

30 Hand Release Pushups

30 Med Ball Cleans

Feb 16 thru 21

16 Feb

Monday (away) and Tuesday (here)

Find a Heavy 5 rep Front Squat

AMRAP 15min

9 DB Thrusters

5 Ring Rows

Wednesday (away)

Tabata This

8 Rounds of 20 sec on with 10 sec rest of each movement with 1 min between movements

Rowing

Squats

Pullups

Pushups

Situps

Thursday (away)

Find a Heavy 5 Rep Deadlift

50 Power Snatches for Time pick BB, KB or DB

Friday (here) and  Saturday (away)

3 Rounds for Time

50 Walking Lunge Steps

15 Dive Bomber Pushups

200 single Unders

S

Feb 9 thru 14

9 Feb

Monday (here) and Tuesday (away)
Cindy
AMRAP 20
5 Ring Rows
10 Push-ups
15 Squats
Then
100 Abmat Sit-ups

Wednesday(away)
40-30-20-10
Burpees
3x Single Unders
Then
30 Hanging knee raises

Thursday(away)
Grace
30 Clean and Jerks
Then
10 Rounds of
2 Bupees
3 Rollups

Friday(Away) and Saturday(here)
Helen
3 Rounds for Time
400m Run
21 KB Swings
12 Pull-ups
Then
10 rounds
5 Push-ups
20 Flutter Kicks

Feb 2 thru 7

2 Feb

Monday (away) Tuesday (away)
21-18-15-12-9-6-3
DB Power cleans
Abmat Sit-ups
Good mornings with 1 DB

Wednesday(here)
10 rounds of max Single Unders
Then
100 Sit-ups
75 squats
50 Push-ups

Thursday(away)
3 Rounds for Time
20 Burpees
25 Kb Swings
30 Rollups

Friday(away) and Saturday(away)
4 rounds for time
15 Ring Dips
15 DB Thrusters
Then
100 ab twisters

Jan 26 thru 31

26 Jan

Monday and Tuesday (away)

5 Rounds for Time

25 Burpees

20 Box Jumps or Step Ups

20 Wall Balls

Then

150 Situps

Wednesday (away)

Find a 1 rep max deadlift in 20 min

Then

21-15-9

Deadlift 50% of 1RM

Dive Bomber Pushups

Thursday (away)

Ring Row Ladder -these should be hard take a step forward of where your feet normally are

Rest 5 min

Overhead Squat Ladder -Keep the weight light

Rest 5 min

Rollup ladder- Like a V-up, but bend your knees and bring them to your chest

Friday and Saturday (here)

Laredo

6 Rounds for Time

18 Squats

12 Pushups

18 Lunge Steps

200m Run

January 12 thru 17

12 Jan

I changed the warm up. The only addition you may not know is lateral frog jump. I couldn’t find a good video, but it is a fairly simple move. It is a jumping squat where you jump laterally.

Monday (away) and Tuesday (away)

100 Single Unders

30 Med ball cleans

15 Ring Rows

20 Med ball cleans

10 Ring Rows

10 Med ball Cleans

5 Ring Rows

100 Single Undress

Wednesday (here) and Thursday (away)

3 Rounds of

25 Abmat Situps

20 Good Mornings

Max set Pushups

Max set Ring Rows

Friday (away) and Saturday (away)
5 Rounds for Time

15 Deadlifts 115/85

25 Box Jumps 24