Monday, January 18th - AMRAP in 9 minutes: 27 jump rope, 18 DB hang cleans, 9 lateral burpees over the DB, :30s plank hold. Rest 1 min. AMRAP in 7 minutes: 21 jump rope, 14 DB hang cleans, 7 lateral burpees over the DB, :20s plank hold....

Monday, January 11th - AMRAP in 5 minutes: 12/9 calorie bike, 15 AbMat sit-ups, 12 jumping squats. Rest 1 minute. AMRAP in 5 minutes:  12 burpees, 15 ground to overhead w/ a plate, 12 walking lunges. Rest 1 minute. Repeat each AMRAP again w/ a 1...

Monday, January 4th - EMOM x 25:  Min 1 - max bike calories, Min 2 - max reps of burpees to a plate, Min 3 - max reps ski calories, Min 4 - max reps DB hang cleans, Min 5 - rest Tuesday, January 5th - AMRAP in...

Monday, December 28th - AMRAP in 27 minutes:  21 hand release push-ups, 15 leg raises, 9 burpees to a plate, 15 pull-ups/ring rows, 21 ground to overhead with a plate Tuesday, December 29th - With 22 minutes on the clock, complete 1000/800 meter row and 100 air squats. ...

Monday, December 21st - AMRAP in 12 minutes:  12/8 calorie bike, 12 DB deadlifts, 12 box jumps/step-ups.  Rest 2 minutes.  AMRAP in 8 minutes:  8/5 calorie bike, 8 DB deadlifts, 8 box jumps/step-ups Tuesday, December 22nd - With 23 minutes on the clock, complete an 800 meter run. ...

Monday, December 14th - E4MOM x 5 rounds:  6 step-ups/box jumps, 5 DB strict press, 6 step-ups/box jumps, 5 DB strict press, 12 DB deadlifts, 5 DB strict press. *In remaining time each round, max sandbell sit-ups. Tuesday, December 15th - AMRAP in 20 minutes:  10 burpees, 30/20...

Monday, December 7th - AMRAP in 20 minutes:  250/200 meter row, 20 alternating DB snatch, 20 box jump overs/step overs, 20 second plank hold Tuesday, December 8th - With 17:00 on the clock, from 0:00-5:00:  30/20 calorie bike buy-in, then in remaining time AMRAP: 15 sit-ups, 10...

Monday, November 30th - AMRAP in 7 minutes:  30/20 calorie row buy-in, then max rounds of:  7 DB hang cleans, 14 push-ups, 21 air squats.  Rest 3 minutes.  AMRAP in 7 minutes:  20 burpee buy-in, then max rounds of:  7 DB push press, 14 dips, 21...

Monday, November 23rd - AMRAP in 21 minutes: 7 burpees, 14 box jumps/step-ups, 21 DB hang cleans, 28 sit-ups Tuesday, November 24th - EMOM x 21 (7 rounds): Min 1 - 12/8 calorie bike, Min 2 - 15 KB swings, Min 3 - 18 KB goblet...

Monday, November 16th - AMRAP in 20 minutes:  100 meter run, 15 DB hang cleans, 10 hand release push-ups. :30s plank hold   Tuesday, November 17th - AMRAP in 25 minutes:  250/200 meter row, 250/200 meter ski, 25 air squats, 15 hollow rocks, 5 burpees   Wednesday, November 18th - With 22...