September 22, 2020 Tuesday


September 21, 2020 Monday

weight must be challenging, yet you can do all reps with little or no rest


September 18, 2020 Friday

4 person teams

Relay fun - teams of 4 Buy in - Row 3,500m (rotate as needed) Then: Cone to cone (down and back) Sled pulls - add weight each round so last person to go has the heaviest weight Sandbag run (can place over shoulder, hold on back, carry - however you want) KB Farmers Carry *Each person has to go through this twice Then: Cash out - 100 wall balls (25 each person - must do all 25 before you rotate)


September 17, 2020 Thursday


September 16, 2020 Wednesday


September 15, 2020 Tuesday


September 14, 2020 Monday


September 11, 2020 Friday


September 10, 2020 Thursday


September 09, 2020 Wednesday

4 x 20m


September 08, 2020 Tuesday


September 07, 2020 Monday


September 04, 2020 Friday

Partner

A does one rep, B does two reps, A does three reps and so on Cannot rest at the ground, must be touch and go. However, you can rest at your hips, barbell on back. If you rest at the ground, partner must do 5 lateral burpees over bar. Then person doing barbell movement can finish their reps

as a group - group plank. No butts in the air. Longest plank win. If you drop in under 45 seconds - 25 burpees Less than 60 seconds - 20 burpees Less than 90 seconds - 15 burpees If you hold for at least 90 seconds - no burpees


September 03, 2020 Thursday

partner med

While your partner is working, you must hold your med ball at your shoulder. Not on shoulder = no reps


September 02, 2020 Wednesday

Buy in - Run the loop Then: 10-1 Russian KB Swings (24/32) 1-10 Burpees Box Jumps On and Over (20/24) Cash out - 50 sit ups


September 01, 2020 Tuesday

3RNFT: 6 ring rows with :5 second pause at the top 6 Sandbag push up + pull through 250 Row (Nose Breathe) 200m Farmers Carry - one KB/one DB


August 31, 2020 Monday

21-15-9 for time Immediately into - in 3 minutes find your 2 rep max thruster


August 28, 2020 Friday

PARTNER

Split reps as needed. One partner works at a time


August 27, 2020 Thursday


August 26, 2020 Wednesday

Scale to single unders or reduce number of double unders if they are a struggle


August 25, 2020 Tuesday

NOT FOR TIME!!!

Set of 9 should be all unbroken, rest, then set of 7 unbroken, rest, etc. Weight should get heavy as rounds of complex decrease, but focus on clean movement: fast elbows in clean, hip extension in jerk


August 24, 2020 Monday