Sprinting is Fun!!

5rounds
5 thrusters
10 Pull-ups
100M sprint
rest 1min between rounds

Take a breath and GO!

15.12.9.6.3
Wallballs
Box Jumps

Try and keep everything unbroken

20 on/10 off

Tabata Row
Tabata Bench
Tabata Row
Tabata Bench

Lets build some anaerobic capacity

30 reps in a minute! Can you do it?

20min AMRAP
5 pull-ups
10 push-ups
15 squats

Running Chipper

200M run
20 KettleBell Deadlift
200M run
20 Push Press
200M run
20 Back Extension
200M run
20 Sit-ups
200M run
20 Burpess

Chipper, need I say more

Overhead Running

3rounds
400M run
15 OHS

Choose a weight that is challenging but not so much that you spend the majority of your time on them

Ladders

12min AMRAP
1 Thruster
1 KBS
2 Thruster
2 KBS
increase number of reps until time expires

Intervals

4 Intervals
With a 4min running clock complete a 500row and with the remaining time complete AMRAP of
1) Push Press
2) Box Jumps
3) KBS
4) Squats
rest 2min

Pull and Push

3rounds
10 Hang Power Clean
20 Wallballs

Pulling from the ground and pushing over head. What a great combination

Shuttles

10 meters on the min. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... You are to add 10 meters each round until you can no longer continue.

Wanna work on your endurance well here you go!!!

Ascending-Descending

5 rounds
5 KBS
10 Wallballs
15 Box Jumps

Choose a bell and a box that will allow you to manage those exercises unbroken

Anaerobic

3rounds
500M row
400M run

No rest between exercises, straight from one to the other

Total Body

5rounds
20 Push Press
20 Knees to Elbows
20 Back Extensions
20 Lunges

Yes this is 100 of each exercise and each one of you can get through this. Do not let your mind tell you, you can not make it through this workout. Stick with it and it will be over before you know it.

Breathe Later

12min AMRAP
200M run
8 KBS

This is a classic MetCon, grab the bell and swing away. If you are doing it right you should feel as if you cannot breathe, have the runs be your active rest and try your best to get through the swings unbroken

Good Pace

1000row
50 Thrusters
30 Pull-ups

Find a good pace and work through the workout, consistency is the key, if you go out to fast you will not have anything left for the pull-ups

New Year, New Mentality

So the focus of this year I would like to be on your mental fortitude. You being able to control what your body is telling you. In other words if you are in your last round of squats and your body is telling you that you need to take a break or else, you can control that. You can choose to listen to your body or you can override that message/feeling and push through the uncomfortableness. You can always do a few more reps than what your body is perceiving is possible. I will be there to coach you through it, however, you have the ultimate say on whether you stop or not.

Warmup:
2K row
Go through the motions of a perfect pull-up, push-up, sit-up and squat for a couple of reps.

Workout:
3 Cycles
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
rest 3min between cycles

Check under the Nutrition tab for the 60 day Paleo Challenge