Friday November 1, 2013

50 Wall Balls (20/12)
Rest to 4 Minutes
500m Row
Rest to 8 Minutes
50 Wall Balls
Rest to 12 Minutes
500m Run
Rest to 16 Minutes
50 Wall Balls

Thursday October 31, 2013

3 Rounds
800m run
15 box jumps (24/20)
20 kettle bell swings (53/35)
25 sit ups

Wednesday Oct. 30, 2013

5 x 5 Chin Ups

Rest

2 rounds every 4 minutes x 6 Rounds

6 Push Ups

9 Burpees
12 Pull Ups

Tuesday Oct. 29, 2013

6 Rounds
Run 400m 
30 Air Squats unbroken
Rest to 5 Minutes

Monday Oct. 28, 2013

10-9-8-7-6-5-4-3-2-1
One Arm DB Snatch per arm
Front Squats

Rest

5 x 5
Ab Rollouts
Dragon Flags

Friday October 25, 2013

With a Partner each perform 
10 Rounds For Time:
10 Kettlebell Swings (70/53)
10 Box Jumps (24/20)
One Partner performs a round and the other partner performs MAX BURPEES 
then switch until both partners finish ten rounds each.

Thursday Oct.24, 2013

12 Minutes AMRAP:
400m Run
15 Push Ups

2 Minutes Rest

10 Minutes AMRAP:
Row 30 seconds hard: 30 Seconds easy

2 Minutes Rest

8 Minute AMRAP:
7 Butterfly Sit Ups
10 Plank Knees to Elbow
14 Russian Twists

2 Minutes Rest

6 Minute AMRAP:
5 Burpees 
20 Squats

Wednesday Oct. 23, 2013

20 Minute AMRAP:

15 Jumping Lunges
10 V Ups
5 Pull Ups
400m Run

Tuesday October 22, 2013

Strict Press
Bicep Curls
5 x 5

Perform 5 reps of each movement then rest 60 seconds, repeat for 5 sets

Rest

5 Rounds: 2 Minutes Rest
1 Round every 3 minutes:
10 Burpees
20 Wall Balls
Max Weighted Sit Ups to remainder of time (use medicine ball)

Monday Oct. 21, 2013

Warm Up:
Two Rounds:
30 Second Samson Stretch per side
20 Jumping Jacks
10 Leg Raises
30 Sit Ups
20 Wide Leg Mountain Climbers
10 Trunk Rotations
30 Second Plank Hold


WOD:
4 Rounds for Time:
200m Row
20 Push Ups
200m Run
20 Box Jumps (20/24)

Friday October 18, 2013

1 Round every 7 minutes x 5
10 Burpees
400m Run
10 Burpees

Thursday Oct.17, 2013

15 Minute AMRAP:
5 Pull Ups
7 Push Press
9 Goblet Squat

REST

100 Kettlebell Swings (53/35) for time

Wednesday Oct. 16, 2017

2 Rounds:
1000m Run
50 DB Thrusters
30 Sit Ups

Tuesday Oct. 15, 2013

Tabata:
8 Rounds Each: 
20 Seconds Work: 10 Seconds Rest
Calorie Row
Sit Ups
Push Ups
Air Squats
Burpees

Friday Oct. 11, 2013

For Time:
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knee To Elbows
50 DB Push Press
50 Supermans
50 Wall Balls (20/12#)
50 Burpees
50 Tuck Jumps

Thursday Oct.10

7 Rounds
500m Row
500m Run

Wednesday Oct. 9, 2013

3 Rounds:
Every 3 Minutes
20 Kettlebell Swings
15 Wall Balls (20/14)

Rest 3 Minutes

3 Rounds:
Every 2 Minutes
15 Squat Thrusts
5 Reverse Burpees

Rest 3 Minutes

3 Rounds:
Every 1 Minute
20 Butterfly Sit Ups touching KB in front of feet

Tuesday Oct. 8, 2013

FOR TIME:

Run 800m
50 Pull Ups
100 Burpees
150 Sit Ups
Run 800m

Monday Oct. 7, 2013

Front Squats
5 x 10

Rest

DB Press
5 x 5

Rest

12 Minute Ladder: 1,1,1,2,2,2,3,3,3.....
Air Squat
Push Up
Mountain Climber

Friday Oct. 4, 2013

21-15-9

Overhead Walking Lunges (45/25)

Sit Ups

Burpees

Box Jumps (24/20)

200m Run in between each set

rest

5 Rounds

30 Seconds Kettlebell Swings (53/35)

30 Seconds Russian Twists (20/14)

30 Seconds Rest

Thursday Oct. 3, 2013

2 Rounds:

100m Run
Rest to 2 Minutes
200m Run
Rest to 4 Minutes
400m Run
Rest to 8 Minutes
800m Run
Rest to 16 Minutes

Wednesday Oct. 2, 2013

Team of Two Complete:

5 x 10 Calorie Row
5 x 15 Kettlebell Swing (53/35)
5 x 15 Wall Balls (20/12)

One person works while the other rests then switch until you have each completed the five rounds.

Tuesday October 1, 2013

Every Minute for 14 Minutes (7rds each)
Even minutes:
10 Box jumps (24/20)
Odd minutes:
15 Sit Ups 

Rest 5 minutes

Every minute for 10 Minutes (5rds each)
Even minutes:
200 meter run (scale to 100 for slow runners)
Odd minutes:10 Plyo jumps

Rest 5 minutes

800 meter run for time

Monday Sept. 30, 2013

3 Rounds:
2 Minutes Max Set Push Ups
Rest 2 Minutes between rounds

3 Rounds:
2 Minutes Max Set Pull Up
Rest 2 Minutes between rounds

3 Rounds:
2 Minutes Max Set Air Squats
Rest 2 Minutes between rounds

Friday Sept. 27, 2013

TEAM CHIPPER FOR TIME:

Partition the reps between two people, finishing one movement before moving to the next...

100 Wall Ball Shots (20/12)
100 One Arm DB Snatch (50/35)
100 Box Jumps (24/20)
100 Sit Ups
100 Burpees

Thursday Sept. 26, 2013

400 x 6

Resting to 4 Minutes

Rest

100 Butterfly Sit Ups

100 Total Seconds of L Sit Hold 

Wednesday Sept. 25, 2013

5 x 5 DB Hang Clean

Rest

Buy In:
400m Farmers Carry

5 Rounds 
12 Box Jumps
12 Pull Ups
12 Sit Ups

Buy Out: 400m Run

Tuesday Sept. 24, 2013

6 Rounds
30 Seconds Work of:
Push Ups
Jumping Lunges
Air Squats
Squat Thrusts
2 Minute of Rest

Monday Sept. 23, 2013

Warm Up:
400m Run

rest 

1 Turkish Get Up per side working up to heavy weight


For Time:
400 run
30 Right Arm Thruster
30 Left Arm Thruster
400 run
30 Russian Swing
30 Goblet Squat
400 run

Friday Sept. 20 2013

500m Run

50 Ground to Overhead (45/25)

50 Air Squats

50 Push Ups

50 Weighted Sit Ups

50 Burpees

50 Pull Ups

500m Run

Thursday Sept 19, 2013

10 Rounds
1 Round Every 3 Minutes
200 meter run
5 Burpees

Wednesday Sept. 18, 2013

2 Rounds For Time:
1000m Run
50 Push Press

Tuesday Sept. 17, 2013

10 Rounds
Every 2 Minutes
15 American Kettlebell Swings (53/35)
5 Squat Jumps

Monday Sept. 16, 2013

10 Weighted Lunges in front rack postion

EMOM x 10

Rest

100 Wall Balls (20/14)

5 Squat Thrusts every time you break

Friday the 13th, 2013

5 rounds every 10 minutes x 3 rounds

10 Squats
8 Push-ups
6 Pull-ups
4 Burpees

Increase the reps by 2 for each movement if you are well under the 10 minute cap/ round. Try to maintain at least 2-3 minutes rest/ round

Thursday Sept 12, 2013

4 Rounds
Every 10 Minutes
Run 500m
Row 400m

Wednesday Sept. 11, 2013

Strict DB Press
5 x 5 
-increase weight each set

DB Bench Press
5 x 5

Rest

5 Rounds For Time:
400m Run
10 Burpee Box Jumps (24/20)

Tuesday Sept. 10, 2013

Warm Up
Run 200m 
Row 200m
6 Minute AMRAP
6 Ring Rows
6 Sit Ups
6 Hip Bridges

4 Rounds:
30 Seconds Work: 30 Seconds Rest
Pull Ups
Kettlebell Swings (70/53)
Plank Hold 

Rest

Team Row
2K
Alternating every 200m

Monday Sept. 9, 2013

Warm Up:

800m Run

3 Rounds

10 Leg Swings per leg

10 Lateral Jumps

5 Plank Shoulder Circles in each direction

5 Push Ups

Goblet Squats

2 x 10 light weight

2 x 8 medium weight

2 x 6 heavy weight

Rest

3 Rounds For Time:

30 Air Squats

20 Overhead Walking Lunges (45/25)

10 Push Ups

Friday September 6, 2013

30 Minute AMRAP:

5 Burpees

10 Kettlebell Swings

15 Sit Ups

400m Run

Thursday September 5, 2013

10 x 100m Sprint
Walk back to starting line and immediately go again.

Rest

100 V Ups
Everytime you break complete 10 Push Ups 

Wednesday September 4, 2013

5 Rounds
Every 3 Minutes
20 Box Jumps
Max Reps Pull Ups 

Rest 2 Minutes in between Rounds

Tuesday Sept.3, 2013

10 Minutes
Even Minute: 10 Front Squats
Odd Minute:  5 Weighted Step Up and Press per leg

Rest

21 Air Squats
21 Push Ups
200m Run
15 Air Squats
15 Push Ups
200m Run
9 Air Squats
9 Push Ups
200m Run 

Friday August 30, 2013

100 Air Squats
80 Burpees
60 Sit Ups
40 Jumping Lunges
20 Pull Ups

Thursday August 29, 2013

8 Rounds
Every 4 Minutes
Run 200m 
Row 200m

Wednesday August 28, 2013

EMOM x 7
5 Strict Press
5 Thrusters

Rest

5 Rounds
3 Minute AMRAP, 3 Minutes Rest
15 Jump Squats
15 Second Handstand Hold

Tuesday August 27, 2013

Max Reps:1 Min Work: 1 Min Rest

Kettlebell Swings (53/35)

Air Squats
Supermans

Sit Ups
6 Rounds

Monday August 26, 2013

EMOM x 10
5 Pull Ups
5 Push Ups

Rest

4 Rounds 
400m Run
25 Air Squats
Rest to 4 Minutes

Friday August 23, 2013

Buy In:
1000m Run

then...

10-20-30-20-10
DB Thrusters (45/30)
12 Burpees in between each set

Buy Out:
800m Run

Thursday August 22, 2013

200m Run x 6
Every 3 Minutes

Rest 10 Minutes

500m RunMax Effort

Rest
100 Hollow Rocks

Wednesday August 21, 2013

EMOM x 5
5 Strict Press
increasing weight each set

Rest

15 Minute AMRAP:
12 Jumping Lunges
9 Push Ups
200m Run

Tuesday August 20, 2013

8 Rounds
2 Minutes:
20 Kettlebell Swings (53/35)
Max Reps Ring Rows/Pull Ups
2 Minutes Rest

Monday August 19, 2013

10 Rounds For Time:

100m Run

10 Air Squats

100m Run

10 Sit Ups

100m Run

10 Push Ups

100m Run

10 Pull Ups

Friday August 16, 2013

5 x 5 DB Rows

Rest

7 Rounds For Time
5 Renegade Rows
10 Burpees
15 Air Squats

Thursday August 15, 2013

400m x 6
Every 4 Minutes

Rest

3 Rounds
60 Second Holds: Rest 30 Seconds
Right Side Plank
Left Side Plank
Forearm Plank

Wednesday August 14, 2013

5 DB Strict Press EMOM x 7

Rest

5 Rounds

2 Minute AMRAP

5 Box Jumps (24/20)

5 Pull Ups

2 Minutes Rest

10 Hollow Rocks EMOM x 10

Tuesday August 13, 2013

5 x 5 Turkish Get Up per side

Rest

5 x 60 Second Weighted Plank Hold

Rest

100 Goblet Squats (70/53)
Every Minute Must Complete 7 Push Ups

Friday August 9, 2013

RUN FASTER TO RUN FASTER

400m Sprint x 4

Rest to 4 Minutes

Rest 5 Minutes

200m Sprint x 6

Rest to 2 Minutes

Thursday August 8, 2013

50 ft Bear Crawl

50 Russian Twists (per side)

50 ft Bear Crawl

40 Push Ups

50 ft Bear Crawl

30 Weighted Sit Up (with med ball)

50 ft Bear Crawl

20 Push Ups

50 ft Bear Crawl

10 Reverse Burpees

Wednesday August 7, 2013

This is not for time so do not rush or fail. But make it the most challenging version or strict.

2-4-6-8-10
Pull Ups 
Push Ups

Rest

FOR TIME!

30-20-10
Air Squats
Overhead Walking Lunges (45/25)

Tuesday August 6, 2013

7 Rounds For Time:
15 Wall Balls (20/12)
15 Kettlebell Swings (53/35)

Monday August 5, 2013

5 Rounds: 3 Minutes Rest between each round
Run 500m
Max Sit Ups to remainder of 4 Minutes.

Friday August 2, 2013

4 Rounds: 2 Min Rest Between Rounds
4 Minute AMRAP:
2 Burpees
4 Pull Ups
6 DB Thrusters

Thursday August 1, 2013

3 Rounds
1 Minute MAX REPS Push Ups
1 Minute Rest

3 Rounds
1 Minute MAX REPS Pull Ups
1 Minute Rest

3 Rounds
1 Minute MAX REPS Air Squats
1 Minute Rest

3 Rounds
1 Minute MAX REPS Sit Ups
1 Minute Rest

Wednesday July 31, 2013

3 Rounds For Time:
200m Row
20 Wall Balls (20/12)
200m Run
20 Weighted Sit Ups with med ball
200m Row
20 Russian Twists per side
200m Run
20 Squat Thrusts

Tuesday July 30, 2013

DB Front Rack Lunge
5x5 per leg

Rest

DB Step Ups
5x5 per leg

Rest

12 Minutes
Ladder of: 1,1,2,2,3,3....
Pull Ups
Anchored Sit Ups
Burpees

Monday July 29, 2013

4 Rounds on a 7 Minute Clock
800m Run
30 Push Ups

Friday July 26, 2013

DB Bench Press

5x5

Rest

DB Pull Over Rows

5x5

Rest

3 Rounds

3 Minutes Rest Between Rounds

5 Minute AMRAP:

5 Air Squats

5 Burpees

Thursday July 25, 2013

18 Minute Amrap:
100m Run 12 Kettlebell Swings (70/53)
9 Push Ups
6 Toe 2 Bar

Wednesday July 24, 2013

5 Rounds- Not for Time
5 Strict Pull Ups or 2 Negatives
5 Push Ups or 2 Push Up Negatives

Rest

5 Rounds
400m Run
20 Overhead Walking Lunges
Rest to 5 Minutes

Tuesday July 23, 2013

For Time:

30 Front Squats
20 Burpees
Row 500m
20 Push Ups
Run 1000m
20 Burpees
30 Front Squats

Monday July 22, 2013

10 Rounds
Every 2 Minutes:
12 DB Thrusters (40/25)
12 Box Jumps (24/20)

Rest

10 Rounds On The Minute:
10 Butterfly Sit Ups
10 Flutter Kicks per leg

Friday July 19, 2013

DB Hang Clean and Jerks
5 x 5
-increasing weight each set

DB Press
5 x 5
-increasing weight each set


REST

12 Min AMRAP
9 Box Jumps
6 Dive Bombers
3 Pull Ups

Thursday July 18, 2013

Partner Wod
2 ROUNDS

While one team member runs the other team member completes Max reps.

Then they switch!

Score is total Reps and Time
Row can be substituted if weather sucks

200m Run

Max Push Ups

400m Run

Max Goblet Squats

800m Run

Max Weighted Sit Ups

Wednesday July 17, 2013

6 Rounds
Every 4 Minutes Perform:
24 Wall Balls (20/12)
18 Burpees

Tuesday July 16, 2013

3 ROUNDS:

30 Second Handstand Hold
30 Second Squat Hold ]
30 L Sit Hold
30 Chin Over Bar Hold
60 Second Rest


21-15-9
Air Squats
Pull Ups
V Ups

Monday July 15, 2013

20 Minute AMRAP:

100m Run
5 Toe 2 Bar
5 Right Arm DB Snatch
5 Left Arm DB Snatch
5 Push Ups

Friday July 12, 2013

100m Farmers Carry (53/35)
40 Kettlebell Swings (53/35)
200m Run
30 KBS
300m Farmers Carry
20 KBS
400m Run
10 KBS

Thursday July 11, 2013

5 Rounds For Time:
250m Row
25 Air Squats
25 Push Ups

Wednesday July 10, 2013

3 x 10 DB Strict Press
3 x 10 Lateral Raises
5 x 3 Strictest Pull Up Possible
5 x 3 Strictest Dip Possible

Rest

WOD
Buy In:
800m Run

1-10 Ladder:
DB Push Press
Pull Ups

Buy Out:
800m Run

Tuesday July 9, 2013

2 Rounds

1x100m Sprint
Rest to 1 Minute
1x200m Sprint
Rest to 3 Minutes
1x300m Sprint
Rest to 6 Minutes
1x400m Sprint
Rest to 10 Minutes


Rest 5 Minutes 


3 Minutes MAX BURPEES

Monday July 8, 2013

3 Rounds

21 Kettlebell Swings (53/35)

15 Goblet Squats      (53/35)

9   Push Ups

Friday July 5, 2013

5 Rounds: 2 Minutes Rest
400m Run
15 Pull Ups
Max Burpees to 5 Minutes

Wednesday July 3, 2013

3 Rounds: Rest 3 Min Between Rounds
5 Min AMRAP
10 Box Jumps
100m Run

Tuesday July 2, 2013

5 Rounds
1 Minute Max reps DB Snatch per arm: 30 Seconds per arm
1 Minute Rest
1 Minute Max reps DB Thrusters
1 Minute Rest
1 Minute Max reps Sit Ups
1 Minute Rest

Monday July 1, 2013

5 Rounds
10 Toes to bar
15 Push Ups
20 Pull Ups
25 Burpees

Thursday June 27, 2013

30 Walking Lunges
20 Kettle Bell Swings (53/35)
30 Overhead Walking Lunges (45/25)
20 Kettle Bell Dead Lifts 
30 Overhead Weighted Sit Ups (45/25)
20 Ground To Overhead (45/25)
30 Burpess

Wednesday June 26, 2013

5 ROUNDS: 1 minute rest after each.

30 Second Handstand Hold
30 second Squat hold

Rest

4 rounds:
400 meter run
15 Thrusters 

Buy out:
100 Chinnies 

Tuesday June 25, 2013

"Push N Pull"

Ladder of Strict Pull Ups and Push Ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Rest

5 x 10
Hollow Rocks
V Ups
Do Not Rush through this. Use good form and technique.

Thursday June 20, 2013

6 x 200 meter run every 2 minutes

Rest

4 x 200 meter plate run (45/25) every 4 minutes

Rest

For time:
100 meter overhead plate lunge (45/25)

Wednesday June 19, 2013

For Time:

50 Squat Jumps
10 Toe to Bar
40 Squat Jumps
20 Push Ups
30 Squat Jumps
30 Pull Ups
20 Squat Jumps
40 Sit Ups
10 Squat Jumps
50 ft Bear Crawl

Tuesday June 18, 2013

8 Rounds: 2 minutes rest between rounds
Row 21 Calories
Max Reps Burpees to 2 minutes

Monday June 17, 2013

20 Minute AMRAP:
15 Goblet Squats
10 Kettlebell Swings 
5 Push Up
200m Run

Friday June 14, 2013

5 Rounds
12 One Arm DB Snatch- right arm
12 Sit Ups
12 One Arm DB Snatch- left arm
12 Toe To Bars

Thursday June 13, 2013

5 Sets of Max Pull Ups
-rest as much as needed between sets

Rest

5 Rounds- all unbroken reps
Every 3 Minutes
15 Kettlebell Swings (70/53)
15 DB Thrusters (40/25)

Wednesday June 12, 2013

Run 400m
20 Burpees
Run 800m
15 Burpees
Run 1200m
10 Burpees
Run 1600m
5 Burpees

Tuesday June 11, 2013

5 x 7 
Ground to Overhead
Shoulder to Overhead

Rest

10 Minute Ladder....
Front Squat
Weighted Lunge- per leg

Friday June 7, 2013

50 Kettlebell Swings (53/35)
500m Run
40 KBS
400m Run
30 KBS
300m Run
20 KBS
200m Run
10 KBS
100m Run

Thursday June 6, 2013

FOR TIME:

100 BURPEES
Every minute 10 Sit Ups

Wednesday June 5, 2013

For Time:

Run 500m
20 DB Front Squat
20 DB Dead Lift
20 DB Hang Power Clean
20 DB Push Press
20 DB Front Squat
Run 500m

Tuesday June 4, 2013

5 Rounds
3 Minutes Max Reps
5 Thrusters
5 Pull Ups
2 Minutes Rest

Monday June 2, 2013

Warm Up:
EMOM x 5
10 Ring Rows
10 Air Squats
10 Arm Circles forward and back
100m Run


WOD:
1 Round every 5 Minutes x 5 Rounds
25 Box Jumps (24/20)
15 Push Ups
10 Second L Sit Hold

Friday May 31, 2013

5 x 5
Front Squats
Strict Press
-increasing weight each set 
-resting 90 sec between sets

Rest

For Time:
Row 20 Calories
30 Wall Balls (20/12)
20 Toe 2 Bars
30 Box Jumps (24/20)
20 Burpees
30 Med Ball Sit Ups
20 Overhead Walking Lunge Steps with med ball
Row 20 Calories

Thursday May 30, 2013

4 Rounds: Rest 2 Minutes between rounds
Sprint 400m
Rest to 4 Min
Sprint 200m
Rest to 2 Min
Sprint 100m 
Rest to 1 Min

Wednesday May 29, 2013

1 Round Every 4 Minutes x 5
20 Wall Balls
15 Push Press
10 Pull Ups

Tues May 29, 2013

6 Rounds For Time:
12 Goblet Squats (53/35)
18 Sit Ups 
24 Kettlebell Swings (53/35)

Friday May 24, 2013

10-9-8-7-6-5-4-3-2-1
DB Snatch per arm
V Ups
Run 200m in between sets

Thursday May 23, 2013

EMOM x 10
5 Ring Dips
5 Ring Rows

Rest

21-15-9
Air Squats
Burpees

Rest until 6 Minutes

15-12-9
Air Squats
Burpees

Rest until 5 Minutes

9-6-3
Air Squats
Burpees

Wednesday May 22, 2013

8 Rounds
Every 2 Minutes:
15 Box Jumps (24/20)
Max Push UPs
Rest 1 Minute

Tuesday may 21, 2013

1000m Run
50 Thrusters
50 Pull Ups

Monday May 20, 2013

Tabata Row for Calories

Rest 3 Minutes

Tabata Sit Ups

Rest 2 Minutes

Tabata Squats

Rest 1 Minute

Tabata Burpees

Thursday May 16, 2013

5 Rounds: 2 Minutes Rest
30 Kettlebell Swings (53/35)
Max Plank Hold to 3 Minutes

Wednesday May 15, 2013

150 WALL BALLS (20/12)
-complete 10 Sit Ups every time you stop or put the ball down.

Rest

Team 2K Row
-partners switch every 200m

Tuesday May 14, 2013

5 x 400m Run plus 12 Burpees 
Rest to 5 Minutes

Monday May 13, 2013

100 Air Squats
21 Kettlebell Swings
75 Sit Ups holding the kb at chest
15 Kettlebell Swings
50 Push Ups
9 Kettlebell Swings

Thursday May 9, 2013

L Sit 10 Second Hold x 10

-rest in between attempts 

Rest

5 rounds: Rest 1 Min between rounds

1 Round every 3 Minutes

10 Sit Ups Holding Med Ball

15 Kettlebell Swings (53/35)

Max Wall Balls (20/12) to remainder of time.

Wednesday May 8, 2013

5 Rounds- increase weight each round assuming form is maintained.
Every 2 Minutes complete:
5 Strict Press
5 Front Squats
5 Pull Ups

Rest

For Time:
21 Calorie Row
21 Push Ups
18 Cal Row
18 Push Ups
15 Cal Row
15 Push Ups
12 Cal Row
12 Push Ups
9 Cal Row
9 Push Ups

Tuesday May 7, 2013

1 Round every 8 minutes x 4
400m Run with plate (45/25)
400m Run 

Monday May 6, 2013

Weighted Planks
5 x 30 second hold

Vertical Jumps
5 x 5 leading with right hand 
5 x 5 leading with left hand

Rest

12 Min Amrap:
9 Kettle Bell Swings (53/35)
6 Hollow Rocks
3 Squat Thrusts
200m run

Friday May 3, 2013

5 Rounds: Rest 1 Minute
Run 400m
Max Push Ups to 4 Minutes

Thursday May 2. 2013

6 Rounds For Time:

3 Pull Ups
6 Box Dips
9 Split Lunges per leg
12 DB Thursters
15 Box Jumps

Wednesday May 1, 2013

5x5
Strict Press
Strict Pull Ups
Weighted Lunges

Rest


10 Minute Ladder: 1,1,2,2,3,3.....
Burpees
Front Squats 

Tuesday April 30, 2013

5 Rounds: 2 Minute Rest
1 Round
25 Unbroken Kettlebell Swings (53/35)
10 Unbroken Burpees
Max Plank Hold until 3 Minutes

Monday April 29, 2013

50 Pull Ups
75 Push Ups
100 Air Squats

Rest

400m Sprint x 4 on 4 Minute Clock

Friday April 26, 2013

EMOM x 10
5 American Kettlebell Swings (70/53)
5 KB Dead Lift

Rest

12 Min AMRAP:
15 Sit Ups
10 Wall Balls (20/12)
5 Pull Ups

Thursday April 25, 2013

400m Run
20 Jumping Squats
400m Run
30 Jumping Squats
400m Run
40 Jumping Squats
400m Run
50 Jumping Squats

Rest

EMOM x 5
Resting 1 min between rounds
10 V Ups
V Up Hold Remainder of 1 minute

Wednesday April 24, 2013

Ladder of Pull Up Negatives and Push Up Negatives

1-2-3-4-5-4-3-2-1

Rest

10 Rounds: 1 minute rest 
1 Round
10 Box Jump Burpee
10 Push Press
MAX REPS Butterfly Sit Ups to remainder of 2 Minutes

Tuesday April 23, 2013

6 Rounds on 3 Minute Clock
200m Run
20 American Kettlebell Swings (53/35)

Rest

100 Russian Twists (20/14)
Every time you put ball down do 3 Burpees

Monday April 22, 2013

Super Sets:

5 x 10 Front Squat
-increasing weight each set

5 x 10 Strict Press
-increasing weight each set

Rest

12 Min AMRAP:
3 Burpees
6 Push Ups
9 Squats

Friday April 19, 2013

5x5

DB Bent Side Rows per side
DB Dead Lifts
DB Lunges per leg


Perform 5 of each movement then rest.
Increase weight with each set.
Repeat 5 times.

Recover

5 rounds
21 Box Jumps
15 Sit Ups
9 Burpees

Thursday April 18, 2013

For Time:

25-20-15-10-5

Thrusters

400m Run in between 

Rest

5 Rounds Not For Time:

20 Flutter Kicks

20 Hollow Rocks

Wednesday April 17, 2013

Strict Press
5 x 10
-increasing weight each set

Strict Pull Ups
5 x 5

Rest

EMOM x 10
30 Second Handstand Hold
10 Jumping Air Squats

Rest

1 Mile Run

Tuesday April 16, 2013

With A Partner....

1) 100 Wall Balls (20/12) 
one person holds Plank while the other person does the wall balls then switch
Rest 2 Minutes
2) 100 Box Jumps (24/20)
one person does Ring Rows while the other person Box Jumps and switch
Rest 2 Minutes
3) 100 V Ups
one person does Burpees while the other person does VUps then switch

Monday April 15, 2013

Front Squat 
5 x 10 
-increase weight each set if form is maintained

Rest

For Time:
300m Run
30 Kettlebell Swings (70/53)
30 Push Ups
30 Kettlebell Deadlifts (70/53)
200m Run
20 KBS
20 Push Ups
20 KBDL
100m
10 KBS
10 Push Ups
10 KBDL

Friday April 12, 2013

20 Minute AMRAP:
5 Pull Ups
10 Squat Thrusts
15 Sit Upts
200m Run





























12

Thursday April 11, 2013

2-4-6-8-10-12-14-16-18 Ladder:
Toe 2 Bar/ VUps
Jumping Lunges
With 6 Burpees in between each set

Wednesday April 10, 2013

Strict Press
5 x 10
-adding weight each set assuming form is maintained
-5 Pull Ups in between sets
-rest as much as needed

Recover

5 Rounds on 5 Minute Clock
500m Sprints

Tuesday April 9, 2013

6 Rounds: 1 Minute Rest between Rounds
1 Min Max Reps:
Sit Ups
Kettlebell Swings (53/35)
Burpees

Monday April 8, 2013

Front Squats 5 x 10
Beginning with 25 Air Squats
Adding weight with each set

Rest

15 Min AMRAP:
10 DB Snatch- alternating arms
15 DB Thrusters
200m Run

Friday April 5, 2013

5x2 Pull Up Negatives
Resting in between sets

5x2 Push Up Negatives
Resting in between sets

Rest

21-15-9
Box Jumps (24/20)
DB Front Squats (45/30)

Thursday April 4, 2013

Run 800m
50 Sit Ups
Run 800m
50 Lunges
Run 800m
50 Kettlebell Swings (53/35)
Run 800m
50 Burpees

Wednesday April 3, 2013

Every 90 Seconds x 5 Rounds
30 Second Handstand Hold
20 Air Squats

Rest

Every 90 Seconds x 4
30 Second Wall Sit Hold
15 Push Ups

Rest

Every 90 Seconds x 3
30 Second V Up Hold
10 Pull Ups

Tuesday April 2, 2013

4 Rounds: 3 Minutes Rest
25 Box Jumps
Max Wall Balls (20/12) to remainder of 4 Minutes

Monday April 1, 2013

6 Rounds: Rest 2 Minutes between rounds
3 Min AMRAP:
3 Squat Thrusts Jumping Jacks
6 Butterfly Sit Ups

Friday March 29, 2013

EMOM x 10

5 Push Ups
5 Pull Ups

Rest 5 Minutes

10-20-30-20-10 of EACH FOR TIME:
Box Jumps/Step Downs (24/20)
Air Squats

Thursday March 28, 2013

12 Min AMRAP
12 Push Press
200m Run

Rest

12 Min AMRAP
12 Thrusters
200m Row

Wednesday March 27, 2013

7 Rounds For Time
3 Butt To Floor Rope Climbs
10 Wall Balls (20/12)
15 Kettlebell Swings (53/35)
20 Jumping Lunges

Tuesday March 26, 2013

100 Air Squats
21 Pull Ups
75 Butterfly Sit Ups
15 Pull Ups
50 Kettlebell Swings (70/53)
9 Pull Ups

Monday the 25th of March, 2013

6 rounds on 5 minutes
400 meter run
15 Burpees
Max KB swings for balance of 5 minutes
Rest 2 minutes after each round

Friday March 22, 2013

2 MIN MAX BOX JUMPS
REST 1 MIN
2 MIN MAX PUSH UPS
REST 1 MIN
2 MIN MAX SIT UPS
REST 1 MIN
2 MIN MAX BURPEES

REST 5 MINUTES

TABATA BOTTOM TO BOTTOM SQUATS

Thursday March 21, 2013

4x400m Run
every 5 minutes

Rest

3 Rounds
30 second right side plank hold
30 second rest
30 second left side plank hold
30 second rest
60 second plank hold
30 second rest

Wednesday March 20, 2013

20 Min AMRAP
5 DB Push Press (35/20)
10 DB Step Ups (24/20)
200m Run

Tuesday March 19, 2013

With a partner perform the following for time and total reps:

500m Max Effort Row/Partner Max Burpees 
Rest 1 Min and then partners switch exercises.

Rest 3 Minutes

500m Max Effort Row/Partner Max Air Squats
Rest 1 Min then switch exercises

Rest 3 Minutes

500m Max Effort Row/Partner Max Butterfly Sit Ups
Rest 1 Min then switch exercises

Monday March 18, 2013

10 Rounds
10 Lunges
100m Run

Rest 

10 Minute AMRAP

15 Air Squats
10 Push Ups 

5 V Ups

Friday March 15, 2013

"SJB"
4 Rounds: 2 min rest between rounds
40 Seconds Work: 20 Seconds Rest
Push Ups
Wall Balls
Kettlebell Swings
Burpees

Thursday March 14, 2013

Run 1600m
80 Lunges
Run 1200m
60 Sit Ups
Run 800m
40 Push Ups
Run 400m
20 Burpees

Wednesday March 13, 2013

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat (40/25)

Kettlebell Swing (53/35)

200m Run after each set

Tuesday March 12, 2013

3 Rounds
30 Second Handstand Hold
30 Second Squat Hold
30 Second Rest

Recover

For Time:
Run 1,000m with 100 DB Thrusters after 500m

Monday March 11, 2013

6 Rounds: 1 Min Rest between rounds
2 Min Work:
15 Push Ups
Max Pull Ups/Rig Rows

Recover

5 Rounds
20 Butterfly Sit Ups
20 Air Squats

Friday March 8, 2013

21-15-9
Wall Balls (20/14)
Toes To Bar

500m Run with Med Ball

Rest

9-15-21

Wall Balls (20/14)
VUps

500m Run

Thursday March 7, 2013

4 Rounds on 3 Minutes: 1 minute Rest

400m Run
Max Kettlebell Swings (53/35) to remainder of time.

Wednesday March 7, 2013

12 Minute AMRAP:

10 DB Thrusters
10 Pull Ups/ Ring Rows
50 ft Bear Crawl

Rest 3 minutes

12 Minute AMRAP:

10 Air Squats
10 Push Ups
50 ft Shuttle Run

Tuesday March 5, 2013

200m Run
21 Goblet Squats (53/35)
21 Kettlebell Swings (53/35)
21 Butterfly Sit Ups
200m Run
15 Goblet Squats
15 Kettlebell Swings
15 Butterfly Sit Ups
200m Run
9 Goblet Squats
9 Kettlebell Swings
9 Butterfly Sit Ups

Monday March 4, 2013

Buy In:
500m Run

3 Rounds
10 Burpees
20 DB Push Press
30 Jumping Lunges

Buy Out:
100 Double Unders or 200 Singles

Friday March 1, 2013

3 Rounds: Rest 1 Min between Rounds
21-15-9
Db Thrusters
Box Jumps

Thursday Feb. 28, 2013

Run 500m
50 Weighted Walking Lunges
Run 400m
40 Pull Ups
Run 300m
30 Ground To Overhead (45/25)
Run 200m
20 Burpees
Run 100m
10 Jump Squats

Rest

75 V Ups For Time

Wednesday Feb. 27, 2013

15 Min Amrap

6 Pull Ups
9 Push Ups
12 Air Squats

Tuesday Feb. 26, 2013

4 Rounds: 1 Min Rest
Run 400m
Row 400m
Max Sit Ups to remainder of  8 Minutes

Monday Feb. 25, 2013

EMOM x 10
5 Kettlebell Swing (70/53)
5 Goblet Squats (70/53)

Rest

10 Minutes
30 Seconds Work: 30 Seconds Rest
Burpees

Friday Feb. 22, 2013

5 Rounds
Every 5 Minutes
400m Run
25 Thrusters (40/25)

Thursday Feb. 21, 2013

9 Rounds
12 DB Push Press (35/20)
15 DB Walking Lunges

REST

5 Rounds
20 Second L Sit Hold
20 V Ups
20 Flutter Kicks per leg

Wednesday Feb. 20, 2013

FOR TIME:

70 Single Jump Rope
60 Kettlebell Swings (53/35)
50 Plank Shoulder Taps
40 Goblet Squats (53/35)
30 Butterfly Sit Ups
20 Burpees
10 Rope Pull Ups

Tuesday Feb.19, 2013

100m Shuttle Sprints x 3

Rest


10 Min AMRAP

10 Box Jumps (24/20)
10 Pull Ups


Rest

3 Rounds
1 Min Plank Hold
30 Seconds Rest
1 Min V Up Hold
30 Seconds Rest

Monday Feb. 18, 2013

5 rounds, rest 1 minute after each 
15 Push Ups
12 Squats
 9  Burpees

Rest 10 minutes

KB swing Tabata (53/35)

Friday Feb. 15, 2013

4 Rounds: 1 min rest

50 Air Squats
25 Jumping Lunges

Complete MAX REPS of Butterfly Sit Ups in remainder of 4 Minutes

Score is total BFSU

Thursday Feb. 14, 2013

100 DB Squat Clean Thrusters (35/20)
Every Minute perform 5 Burpees

Wednesay Feb. 13, 2013

30 Kettlebell Swings (53/35)
30 Pull Ups/Ring Rows
30 KBS
20 Pull Ups
30 KBS
10 Pull Ups

Rest

With a partner...

Row 200 Calories for time-
alternating every 20 calories

Tuesday Feb. 12, 2012

EMOM x 10

5 Front Squats (45/30)
5 Push Press
5 DB Thrusters

Rest 2 minutes

5 Rounds For Time
Run 200m
20 Push Ups

Monday Feb.11, 2013

3 Rounds: 1 Minute Rest between Rounds

1 Minute of Work each:

Air Squats

Burpees

Sit Ups

3 Minutes Rest

For Time:

500m Plate Run (45/25)

500m Run

Friday Feb. 8, 2013

21-15-9
WALL BALLS (20/14)
PULL UPS
KETTLEBELL SWINGS (70/53)

Thursday Feb. 7, 2013

1-2 Pull Up Negatives EMOM x 10

Rest

10-9-8-7-6-5-4-3-2-1

Squat Thrust Jumping Jack

Run 200m between each set

Wednesday Feb. 6, 2013

20 Push Ups
20 Goblet Squats (53/35)
20 Pull Ups
20 Goblet Squats
20 KB Dead Lift
20 Goblet Squats
20 Kettlebell Swings
20 Goblet Squats
20 Burpees

Tuesday Feb 4, 2013

18 Min AMRAP

12 Box Jumps
9 Push Press
6 Toes To Bar

Monday Feb 4, 2013

1 Mile Run
50 Push Ups
100 Burpees
150 Squats
1 Mile Run

Friday Feb 1, 2013

10 Rounds for Time

100m Sprint
10 Air Squats
10 Burpees

Thursday Jan 31, 2013

1 Mile Run
50 Box Jumps/Step downs (24/20)
40 Overhead Lunges (45/25)
30 Butterfly Sit Ups
20 Burpees
800m Run

Wednesday Jan 30, 2013

12 Min AMRAP
12 Jumping Lunges
Run 200m

Rest

100 Push Ups for Time
Every minute 8 Ring Rows

Tuesday Jan 29, 2013

10 Minute Ladder 1,1,2,2,3,3.....
Box Jump (24/20)
Dumbbell Front Squat (40/25)
Box Dips

Rest

5 Rounds
12 Flutter Kicks per leg
18 Chinnies
24 Russian Twists
36 Butterfly Sit Ups 

Monday Jan. 28, 2013

3 Rounds
1 Min Chin Over the Bar Hold
1 Min Squat Hold
1 Min Plank Hold
1 Min Rest


Rest


7 Rounds For Time
7 Toes To Bar
14 Kettlebell Swings (70/53)

Friday Jan.24, 2013

3 Rounds
1 Minute Work: 1 Minute Rest
Wall Balls (20/14)

rest 2 minutes

3 Rounds
1 Minute Work: 1 Minute Rest
Butterfly Sit Ups

rest 2 minute

3 Rounds
1 Minute Work: 1 Minute Rest
Burpees

rest 2 minutes

Run 1,600m For Time

Thursday Jan. 24, 2013

5 Rounds For Time:

20 Overhead Walking Lunges (45/25)
15 Weighted Straight Leg Sit Ups (45/25)
10 Ground to Overhead  (45/25)

Wednesday Jan. 23, 2013

10 Minute AMRAP:

12 Shoulder Taps
9 Dumbbell Hang Power Cleans
6 Push Up

Rest 3 Minutes

3 Rounds:

12-9-6
Burpees

At the end of each burpees Run 100m

Tuesday Jan. 22, 2013

Row 400m
3 Rounds
20 Goblet Squats (70/53)
20 Kettlebell Swings
20 Sit Ups touching KB in front of feet
Run 400m
3 Rounds
20 V Ups
20 Goblet Squats 
20 Kettlebell Swings
Row 400m
Run 400m

Monday Jan. 21, 2013

"Jonas and Asher"


4 Rounds For Time

28 Squats
40 Single Unders

Rest

4 Rounds For Time

8 Push Ups
11 Pull Ups

Fri. Jan. 18, 2013

2 Rounds

100 Burpees
1 Mile Run

35 min cap

THURSDAY JAN. 17, 2013

RUN 800m
30 PUSH UPS
40 KETTLEBELL SWINGS
50 CHEST TO THIGH SIT UPS
60 BURPEES
RUN 800m

Wednsday Jan. 16, 2013

EMOM x 10

5 Ring Rows
7 Push Ups
9 Air Squats

Rest

30 DB Push Press
Run 200m
20 DB Push Press
Run 200m
10 DB Push Press
Run 200m

Tuesday Jan. 15, 2013

3 Rounds

21 Kettlebell Swings
15 Air Squats
9 Burpee Box Jumps

Monday Jan. 15, 2013

2 Rounds for time:

Run 1,000m
50 DB Thrusters

Friday Jan. 11, 2013

30-25-20-15-10-5

Wall Balls (20/14)
Box Jumps (24/20)

Thursday Jan. 10, 2013

4 Rounds: rest 2 min between rounds

Run 400m
AMRAP to 4 Minutes:
10 Ring Rows
10 Air Squats

Wednesday Jan. 9, 2013

5 Rounds

12 DB Press
12 DB Front Squat
12 DB Thrusters

Tuesday Jan. 8, 2013

10 Min AMRAP

5 Shoot Throughs
10 Kettlebell Swings
100m Run

Rest 5 Min

10 Min AMRAP
5 Vups
10 Butterfly Sit Ups touching KB
100m Run

Monday Jan. 7, 2013

Dynamic Stretching

50 Walking Lunges
50 Push Press
50 Weighted Squats
50 Push Ups
50 Sit Ups
50 Burpees

Friday Jan. 4, 2013

4 Rounds: 1 minute rest

30 Push Ups
Max Kettlebell Swings in remainder of 4 Minutes

Score is total KBS

Thursday Jan. 3, 2013

1600m Run
21 Db Thrusters
1200m Run
18 Db Thrusters
800m Run
15 Db Thrusters
400m Run
12 Db Thrusters
200m Run
9 Db Thrusters

Wednesday Jan. 2, 2013

DB Press
5x10

30 Second plank hold between each set

Rest

10 Rounds For Time:
10 Burpees
10 Air Squats
10 Sit Ups