Monday 2/12/18

5 Min Warm Up

Coaches Choice

 

 

20 min AMRAP

10 overhead walking lunges

8 burpees over dbs

10 overhead walking lunges

8 pull ups over dbs

 

Cash Out?

Saturday 2/10/2018

3 Min Warm Up

Coaches Choice

 

For time

Buy In-300 Jump Ropes

50 Wall Balls

50 Toes to Bar

50 Sit Ups

50 HR Push Ups

50 Pull Ups

Friday 2/9/2018

5 Min Warm up

Coaches Choice

 

20/10’s (4 Minutes a station)

  1. Inch Worm Push Ups/ TRX Row
  2. DB Thrusters/ High Knees
  3. Squat Thrust/ Hollow Hold
  4. Prowler Push

Cash Out?

Thursday 2/8/2018

5 Min

Coaches Choice

 

EMOM for 15 Minutes

1- 12 Heavy DB Push Press/ DB Reverse Lunges Remaining Time

2- 12 Toes to Bar/ Hanging L- Sit Remaining time

3- 12 Explosive Push Ups/ Straight Arm Plank remaining time

 

Cash Out?

Wednesday 2/7/2018

5 Minutes

Coaches Choice

 

30/10’s

  1. Lateral DB Squats
  2. Tire Flips/Burpees
  3. Russian Twist/ V- Ups
  4. DB Floor Presses/ Break Aparts

Cash Out?

Tuesday 2/6/2018

5 Min

Coaches Choice

 

16 Minutes

12 Front Rack DB Lunges

15 Box Jump Overs

18 Burpees

 

Cash Out?

 

Monday 2/5/2018

Warm Up

45 PVC facing Burpees

 

Every 4 Minutes

25 Kb Swings

25 Goblet squats

Remaining Time: Jump Ropes

No Rest

 

Cash Out?

Saturday 2/3/2018

5 Min Warm Up

 

20 Minutes

10 Pull Ups

10 HS Push Ups or HR Push Ups

15 Air Squats

20 Wide Mt.Climbers

Friday 2/2/2018

5 Min Warm Up

 

20/10’s

1- Tire Flips/ Push Ups on tire

2- Knees to Elbow

3- Sprints

4- Arnold Presses/ DB Presses

5-  Hollow Rocks/ Hollow Hold

 

Cash Out?

 

 

Thursday 2/1/2018

5 Min Warm Up

Coaches Choice

 

6 Min (3 Rounds)- 1 Min rest between rounds

20 OH Walking Lunges

20 Push Ups

20 Sit Ups

 

Cash Out?