11/11/18
11/9/18 12 Min AMAP
- 1 Min Max Double KBS (eye level)
- 1 Min Max Double KB Row
- 1 Min Max Shoulder to Overhead
- 1 Min Max Double KB DL
- Repeat 2 more times
11/4/18 12 Min Workout
- 3 Min Max Rower Cal
- 1 Min Max Step Overs 1 for 1
- 3 Min Max Bike Cal
- 1 Min Max Burpees
- 4 Min AMRAP of
- 10 Step Overs 1 for 1
- 10 Burpees
- PS: It is courteous when you
- arrive on time.
11/2/18 12 Min AMRAP
- 12 Double DB Hang Cleans
- 14 Slam Balls
- 16 ABMAT Sit Ups
- 18 Air Squats
- PS: It is courteous when you
- arrive on time.
10/28/18 12 Min E2MOM
- Every 2 Minutes perform
- 50 Jump Ropes
- 10 Push Ups
- 10 Double KB/DB Front Squats
- Hold Plank with remaining
- time from the 2 min
- 6 rounds
- PS: It is courteous when you
- arrive on time.
10/26/18 12 Min AMRAPS
- 5 Min Amrap
- 2 Burpees
- 4 Box Jumps
- 6 KBS – Overhead
- 4 Min Amrap
- 4 Burpees
- 4 Box Jumps
- 4 KBS
- 3 Min Amrap
- 6 Burpees
- 4 Box Jumps
- 2 KBS
10/21/18 12 Min AMRAP
- 6 Cal Bike or Row Cal (switch every round)
- 9 Push Ups
- 12 DB Thrusters (1 Arm) Switch at 6
10/19/18 12 Min Ladder
- 2 DB Snatch (1 for 1)
- 2 Squat to Toss
- Increase by 2 every round
10/14/18 – 12 Min Workout
- 30 Cal Row
- 25 ABMAT Sit Ups
- 20 Double KBS (Eye Level)
- 10 Burpees
- Rd 1: 3 minutes
- Rd 2: 4 minutes
- Rd 3: 5 minutes
10/12/18 – 12 Min AMRAP
- 30 Air Squats
- 20 KB SDHP
- 10 Push Ups
- 50 Mountain Climbers 1 for 1
10/7/18 – 12 min Tabata
- :20 Sec Hang Cleans
- :10 Sec Rest
- :20 Sec Shoulder Presses
- :10 Sec Rest
- :20 Sec Air Squats
- :10 Sec Rest
- Repeat 7 More Time
9/30/18 – 12 min AMRAP
- 10 Box Jumps (or step ups)
- 10 Burpees
- 10 Squat Jumps
9/23/18 – 12 min AMRAP
- 8 Hang SlamBall to Overhead
- 13 Lunges Holding the Ball
- 21 Russian Twists – 1 for 1
9/21/18 – 12 min Tabata
- :20 Sec KBS (eye level)
- :10 Sec Rest
- :20 Sec DB Thruster
- :10 Sec Rest
- :20 Sec ABMAT Sit Ups
- :10 Sec Rest
- Repeat 7 More Time
9/16/18 – 12 min Ladder w/E2MOM
- 1 Ring Row
- 1 V-Up
- 1 Push Up
- Add 1 rep every round
- Every 2 minutes – 15 SDHP (2,4,6,8,10)
9/14/18 – 12 min AMAP
- 1 Min AMAP Air Squats
- 1 Min AMAP Hollow Rocks
- 1 Min Plank
- 1 Min DB Snatch (switch arms every 5 reps)
- Repeat from the top
9/9/18 – 12 min AMRAP
- 10 DB Rows (holding 2)
- 12 Box Jumps (or Step Ups
- 14 Toe Drags (7 and 7)
- 16 Hip Band Walks
- 18 Air Squats
9/7/18 – 12 min AMRAP
- 9 Hang Clean + Squat & Press (DB)
- 15 Sec Hang from Pull Up Bar
- 21 ABMAT Sit Ups
- 1 Min Max Burpees
9/2/18 – 12 min AMRAP
- 12 DB Snatches Alternating 1 for 1
- 15 Squat Jumps
- 18 Plank Jacks
- 21 Mountain Climbers 2 for 1
8/26/18 – 12 min AMRAP w/E2MOM
- 30 Weighted Jump Ropes
- 20 Goblet Squats
- 10 KBS – Eye Level
- Every 2 Minutes complete 7 Burpees
- 2,4,6,8,10
8/19/18 – 12 min AMRAP
- 12 Cal Row or 8 Cal Bike
- 10 Air Squats
- 8 Push Ups
- :20 Sec Hollow Hold
8/12/18 – 12 Min Ladder
- 10 KBS
- 7 KB Thruster
- 5 Legs Lifts Over KB*
- *Increase by 5 reps every round
- Every time you go over = 1
8/5/18 – 12 Min Tabata
- :20 Sec KB SDHP
- :10 Sec Rest
- :20 Sec Slam Ball Squat to Toss
- :10 Sec Rest
- :20 Sec Max Plank Jacks
- :10 Sec Rest
- Repeat 7 More Time
7/29/18 – 12 Min AMAP
- 1 Min Max Air Squats
- 1 Min Max Mountain Climbers
- 1 Min Max DB Hang Cleans (holding 2)
- 1 Min Max Push presses with 1 sec pause at the top
- 3 sets
7/22/18 – 12 Min AMRAP
- 10 Double KBS
- 30 Jump Ropes
- 10 Double KB DL
- 30 Jump Ropes