“DIRTY THIRTY”
For TIME...
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
12.29.2019
12.26.2019
12.23.2019
12.22.2019
ALIVE DAY
12.23.2003
AMRAP in 20min of:
12 Wallballs
23 Double Unders
12 1arm DB Snatches (70/50)
23 Box Jumps
12 Pull-UPs
AMRAP in 20min of:
12 Wallballs
23 Double Unders
12 1arm DB Snatches (70/50)
23 Box Jumps
12 Pull-UPs
Every day is a gift, take nothing for granted!
12.19.2019
FUNday
1 Movement EMOM for 30min:
10 Box Jumps
10 Back Extensions
20 Lunges
10 GHD Situps
10 1arm DB Snatches
*6 Rounds of each movement
10 Box Jumps
10 Back Extensions
20 Lunges
10 GHD Situps
10 1arm DB Snatches
*6 Rounds of each movement
12.18.2019
12.17.2019
Wednesday
Complete for TIME:
Buy IN: 75 Double Unders
21-15-9 reps of:
ROW for Calories
Push Press (95/65)
Cash OUT: 75 Double Unders
Buy IN: 75 Double Unders
21-15-9 reps of:
ROW for Calories
Push Press (95/65)
Cash OUT: 75 Double Unders
12.16.2019
12.15.2019
Monday
3 Rounds for TIME of:
Tower RUN
12 Pull-UPs
20 KB Swings
20 Goblet Squats
KB RX= 53/35
On seventh anniversary of Sandy Hook shooting, Newtown High School wins state football title
Tower RUN
12 Pull-UPs
20 KB Swings
20 Goblet Squats
KB RX= 53/35
On seventh anniversary of Sandy Hook shooting, Newtown High School wins state football title
12.12.2019
FUNday
In TEAMs of 2...
Complete for TIME:
Building RUN
50 Wallballs
Building RUN
50 Pull-UPs
Building RUN
50 Burpees
Building RUN
*RUN together, 1 person working at a time
Partition the reps as you wish
Complete for TIME:
Building RUN
50 Wallballs
Building RUN
50 Pull-UPs
Building RUN
50 Burpees
Building RUN
*RUN together, 1 person working at a time
Partition the reps as you wish
12.11.2019
Thursday
DEADLIFT: 5-5-3-3-3
MAX Height Box Jumps
3 Rounds for Quality of:
50 Double Unders
15 GHD Situps
MAX Height Box Jumps
3 Rounds for Quality of:
50 Double Unders
15 GHD Situps
12.10.2019
Wednesday
Push Press: 5-5-5-5-5
4 KB Complex Rounds for TIME:
LEFT ARM
6 Cleans
12 Russian Swings
6 Thrusters
12 Snatches
10 BURPEES
RIGHT ARM
6 Cleans
12 Russian Swings
6 Thrusters
12 Snatches
10 BURPEES
KB RX= 53/35
4 KB Complex Rounds for TIME:
LEFT ARM
6 Cleans
12 Russian Swings
6 Thrusters
12 Snatches
10 BURPEES
RIGHT ARM
6 Cleans
12 Russian Swings
6 Thrusters
12 Snatches
10 BURPEES
KB RX= 53/35
12.09.2019
Tuesday
Tabata Back Squats, 65 | 95 lb.
Rest 1 minute
Tabata L-Sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Hanstand Hold
Rest 1 minute
Rest 1 minute
Tabata L-Sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Hanstand Hold
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
12.08.2019
Monday
FRAN...on the run
Complete for TIME:
21 Thrusters (95/65)
21 Pull-UPs
Building RUN
15 Thrusters
15 Pull-UPs
Building RUN
9 Thrusters
9 Pull-UPs
Complete for TIME:
21 Thrusters (95/65)
21 Pull-UPs
Building RUN
15 Thrusters
15 Pull-UPs
Building RUN
9 Thrusters
9 Pull-UPs
12.05.2019
12.04.2019
12.03.2019
12.02.2019
12.01.2019
11.28.2019
11.26.2019
11.25.2019
11.24.2019
Monday
“DT”
5 Rounds for TIME of:
155 pound Deadlift, 12 reps
155 pound Hang Power Clean, 9 reps
155 pound Push Jerks, 6 reps
155 pound Deadlift, 12 reps
155 pound Hang Power Clean, 9 reps
155 pound Push Jerks, 6 reps
11.21.2019
FUNday
In TEAMs of 2...
5 Rounds for TIME:
30 Wallballs
30 Deadlifts (135/95)
30 Push Jerks (95/65)
*partition the reps as you wish
5 Rounds for TIME:
30 Wallballs
30 Deadlifts (135/95)
30 Push Jerks (95/65)
*partition the reps as you wish
11.18.2019
11.17.2019
Monday
"TUMILSON"
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.
He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
8 Rounds for TIME:
200m Run
11 Burpee DB Deadlifts (60s)
He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
8 Rounds for TIME:
200m Run
11 Burpee DB Deadlifts (60s)
11.14.2019
11.13.2019
11.12.2019
11.11.2019
Tuesday
“ARMISTICE”
AMRAP in 11min of:
11 Power Cleans (135/95)
11 Burpees Over Bar
19 Deadlifts (135/195)
18 Pull-UPs
AMRAP in 11min of:
11 Power Cleans (135/95)
11 Burpees Over Bar
19 Deadlifts (135/195)
18 Pull-UPs
God Bless AMERICA
Freedom is not free. We owe our country and a large portion of our way of life to your sacrifice(s) and willingness to put the welfare of others before your own. To all those from generations past, the new generation of veterans just home from war, and our future veterans still serving at home and abroad, we THANK YOU!
11.10.2019
11.07.2019
11.06.2019
11.05.2019
11.04.2019
10.31.2019
FUNday WORKOUT 20.4
WORKOUT 20.4
For TIME:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15
Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.
For TIME:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15
Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.
10.30.2019
Thursday HALLOWEEN
HALLOWEEN!
Today we'll work on technique and efficiency with:
Overhead Squats
Chest to Bar Pull-UPs
Box Jumps
Bar & Ring Muscle-UPs
Today we'll work on technique and efficiency with:
Overhead Squats
Chest to Bar Pull-UPs
Box Jumps
Bar & Ring Muscle-UPs
10.29.2019
Wednesday
EMOM for 20min alternate between:
20 Hollow Rocks
20 Hang Cleans
12 GHD Situps
1min Bar Hang
20 Russian Twist
20 Hollow Rocks
20 Hang Cleans
12 GHD Situps
1min Bar Hang
20 Russian Twist
