Monthly Archives: September 2017

Saturday 9.30.17

10 – 1 Ladder

*Every 2 rounds increase weight 

*Every 8 minutes = 10 bicycle kicks each leg 

Power Clean 

Pull-up

DB Bench Press 

Single Arm OH Walking Lunge (each arm) 

Burpee

KB Head Cutter 

Friday 9.29.17

CARDS 

ACES = 11

JOKER = 1 Lap Around Building

♠ DB Goblet Hold Forward Lunge (total)

♥ KB Swing

♣ Straight-Leg Sit-ups (x5)

♦ Wall Ball

BF 15 Cal Row or 10 Cal Assault Bike

RF Reverse Facing Box Push (Butt on Box) – Length of Turf (90#/45#)

Thursday 9.28.17

4 Rounds – 12 min cap 

10 DB Up-Down + Press
20 yd DB Bear Crawl
30 Jump Rope
40 Alt V-ups 

*2 minute Rest*

4 Rounds – 12 min cap 

10 DB Floor Press
20 yd Reverse Plank Walk (on Sliders)
30 Quick Box Step-ups (15 each leg)
40 Russian Twist 

*2 minute Rest*

4 Rounds – 12 min cap 

10 Burpees
20 Push-ups
30 yd KB Farmer’s Carry
40 Toe Touches