Monday CASH IN: 200m Farmer March ...directly into 4 Rounds 19 Hand Release Push Ups 29 Goblet Squats 19 Burpees 68 Double Unders ...directly into CASH OUT: Max Effort Wall Sit Tuesday 2 Sets: 1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each … [Read more...] about week of 1/18
Monday Every 2 min x 5 15 Pausing Jump Squats (1 sec. pause in bottom) 30 Mountain Climbers --- For Time: 1,200 Meter Run 100 Double Unders 800 Meter Run 100 Double Unders 1,200 Meter Run Tuesday 3 Rounds 15 Double DB Sumo Deadlift 10 DB … [Read more...] about week of 1/11
Monday 3 Sets 10 Strict Press 10 Floor Press Max Unbroken Push Ups *rest 1min --- AMRAP 20: 20 Single DB Goblet Squats 20 Alt. Dumbbell Snatches 20 Single DB Reverse Lunges 20 Single Arm DB Push Press 20 Shuttle Runs (10 Meters) Tuesday 5 Rounds x … [Read more...] about week of 1/4
Monday 4 sets 10 Goblet Squats w/ 3sec Pause at bottom 10/10 Single Leg RDL 10/10 Single Leg Glute Bridge --- 3 Rounds For Time: 30 Alt. Dumbbell Snatches 50 Sit-ups Tuesday Alternating On the Minute x 12: Min 1: 15 Sumo Deadlift High Pulls Min 2: … [Read more...] about week of 12/28
Monday EMOM 12mins min 1- 3 R. Arm Turkish Get Ups min 2- 3 L. Arm Turkish Get Ups min 3- 20 Russian Swings --- AMRAP 12mins: 12 Alternating Dumbbell Snatches 12 Dumbbell Goblet Squats Tuesday 3 Rounds 15 DB Pull Overs 10/10 Pausing Bent Over … [Read more...] about week of 12/21
Monday On the Min x 12 min1-10 R. Leg Step Ups (3.1.1.1) min2- 10 L. Leg Step Ups (3.1.1.1) min3- 5 Glute Bridge Walk Outs --- AMRAP 18mins: 18 Shuttle Runs (10 Meters) 15 Dumbbell Goblet Squats 12 Alt. Dumbbell Snatches 9 Dumbbell Weighted Sit-ups Tuesday … [Read more...] about week of 12/14
Monday EMOM 10 min: min 1- 10 Cossack Squats + 5 Goblet Squats min 2- 20 Deadbugs --- For Time: 50-40-30-20-10 Reps Single Arm Dumbbell Snatches Single Arm Dumbbell Thrusters *After Each Round (5 Times): 60 Double Unders Tuesday 3 Rounds: 8 … [Read more...] about week of 12/7
Monday Every 3:00 x 3 Rounds 30 Glute Bridges 20 Jumping Lunges 10 Pause Squats (2 sec.) --- AMRAP 15mins: 30 Air Squats 20 Alt. DB Hang Power Snatches 10 Strict Pull-ups Tuesday 27-21-15-9 Reps Russian Swings *Between Each Round Complete 100 … [Read more...] about week of 11/30
