December 25 – December 30, 2017

MondayTuesdayWednesdayThursdayFridaySaturday Merry Christmas! A) “Bile” (27 min cap) 20 Burpees 10 “L” Laps then straight into… B) AMRAP 5 Pullups 10 Pushups 15 BW Squats 4 Rounds: 5:00 AMRAP: 2 Bear Crawls 15 Russian KB Swings (53/35) 3...

December 18 – December 23, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 27min AMRAP: 10 Goblet Squats (53/35/25) 15 Pullups 20 Russian KB Swings 25 DU A) 12 min EMOM: odd: 8 Power Clean (135/115/85/55) even: 8 Half Turkish Getups (35/25/20) B) 12 min AMRAP 15 Rower Pulls (max meters) 7 Burpees...

December 11 – December 16, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 5 Rounds: 2:30 to complete 500m Row 2:30 to complete 15 Pushups, 15 Pullups, 30 BW Squats *Performed like an EMOM *Break up reps however you want A) *Benchmark* Max Clean (10mins) B) 14min AMRAP 16 KB 1-ARM OH Lunges...

December 4 – December 9, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 25min AMRAP: 30 Double Unders (90 singles) 30 BW Box Step-Ups 30 Hollow Rocks (Use KB on step-ups if looking to build strength) A) Bench Press 5 x 7 (12mins) B) 12min AMRAP: 4 Parking Lot Shuttle Runs :30 Oblique Plank KB...