Wednesday, November 30, 2022

Warm Up

As Posted

Skill/Strength

TABATA

-Deadlifts

Conditioning

27-21-15-9 

- Ground to Overhead (135/95)

- Bar-Facing Burpees

- Double Unders

Cashout

- 500m Row 

OR

- 500 Singles

Monday, November 28, 2022

Warm Up

As Posted

Skill/Strength

- 1 minute AMRAP of Sit-Ups

Conditioning

- 800m Run

- 30 Kettlebell Swings (60/40)

- 30 Goblet Squats

- 30 KB Walking Lunges (KB in the front rack like goblet Squat)

- 30 KB Sumo Deadlift High Pull

- 800m Run 

Thursday, November 17, 2022

 Warm Up

As Posted

Skill/Strength

TABATA KB Swings

Conditioning

-12 WB Toss

-1 Push Ups

-11 WB Toss

-2 Push Ups

-10 WB Toss

-3 Push Ups

-9 WB Toss

-4 Push Ups

-8 WB Toss

.... and so on...

-1 WB Toss

-12 Push Ups

Wednesday, November 16, 2022

Warm Up

As Posted

Skill/Strength

-500 Singles

Conditioning

- 400m Run

- 20 G2O

- 300m Run

- 20 Pull Ups

- 200m Run

- 20 Weighted Squats

- 100m Run

- 20 Alternating DB Snatches 

Partner Cash Out

-500m Row

Monday, November 14, 2022

Warm Up

Stretch

3 Stair Loops

- 25 Lunges

- 20 Dips

- 15 In Worm Push Ups

- 30s Sampson Stretch

Conditioning

TABATA WorkOut

No Equipment Necessary

- Planks

- Jumping Squat

- Burpees

- Mountain Climbers

- Leg Raises

- Supermans

- Jumping Jacks

- Bridges

Wednesday, November 9, 2022

Warm Up

As Posted

Skill/Strength 

TABATA 

- DB Snatches

Conditioning

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

- Sit Ups

- Med Ball Toss

Thursday, October 3, 2022

 Warm Up

- Light Jog

- Joint Mobility

- 50m Butt Kicks

- 50m High Knees

- 100m “Horses”

- 25 Sit-Ups

Strength/Skill

-TABATA KB Swings

Conditioning

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats