Thursday Workout

Toes to bar-7
Pullups-7
Knees to elbows-7
3 rds for time.....

Sniper~5.07

Wednesday Workout

Wall ball
Sit ups
Box Jumps

40-30-20-10 for time......

Tuesday Workout

The best Jump Roper I have ever seen!!!! Check him out on youtube Buddy Lee!!!!


5 Burpees
10 Sit ups
15 Squats
20 Double Unders/40 Single Unders

Amrap in 20 mins

Sniper~10 rounds Rx

Monday Workout

Ring Push ups-9
Lunges-12 each leg
Sit ups-15

4 rounds for time...

Sniper~6.07

Sunday Workout

Rest day!!!

Saturday Workout

Merry Christmas!!!!!!

Lunges-15 steps
Sit ups-12
Dumbbell Push press(45lbs/15lbs each hand-9

5 RDS for time...

Friday Workout

Box Jumps-12
Push ups-12
Pull ups-12

5 Rounds for time

Thursday Workout

Deadlift- Bodyweight-7 reps
Double unders-17
7 Round for time....

Wednesday Workout

500 reps of Crazyiness

50 box jumps
50 jumping pull ups
50 Knees to elbows
50 kettlebell swings
50 walking lunges
50 Sit ups
50 Push Press
50 Wall balls
50 Burpees
100/50 Single/ Double unders

For time:

Sniper~34.25.....

That workout gassed me hard!!!! Still trying to come back from being sick. Will do this workout again later down the road.

Tuesday Workout

Push up-10 (hands release at bottom)
Lunges-25ft with dumbbells in each hand
Sit ups-20
Run 1 lap (160meters)

8 rounds for time......

Monday Workout

Burpees-5
Sit ups-10
Air Squat-15

AMRAP 20 min

Complete as many rounds as possible in 20 minutes

Sniper~16 rds +5 burpees and 6 sit ups

Saturday Workout

Row-200 meters
40- butterfly situps
30- Air squats
20-Push ups
10-Pull ups
Row-200 meters

For time......

Thursday Workout

Rest Day!!!! Make sure your getting enough fluids during the cold season. Make sure you dress properly for the winter. Enjoy your day off!!!!!

Wednesday Workout

84ft bear crawl
12- Supine rows
12-Push ups (hands release)
12-Knees to elbows

5 rds for time......

Sniper~18.05

Tuesday Workout

25ft Lunge
JumpRope-80 single unders or 40 double unders
Butterfly Sit ups-30

8 RDS for time

Sniper~27.26.....

Monday's Workout

22 box jumps
22 Kettlebell Swings
400 meter run
22 Burpees
22 Wall balls

5 rounds for time......Sniper~39.52 (320 meter run, 53lb Kettlebell, 26in box jump, 22lb med ball.

Sunday Workout

Rest Day

Enjoy the outdoors, go for a walk, hike, go sledding.........

Saturday Workout

Lucky # 7's

7-Burpees
7-Kettlebell Swings (70lbs)
7-Air squats
7-Pull Ups

7 Rounds for time

Friday Workout

25-pullups
100-single unders

Amrap in 15 mins.....

Sniper~4 rounds + 15 pull ups

25ft waiter's lunge
Sit ups-20
Thruster-20

7 Rounds for time......

Wednesday Workout

"Cindy"
5-pull ups
10- push ups
15-Air squats

As many rounds as possible in 20 minutes

Sniper~22 rounds +5 pull ups......

Tuesday Workout

Stair run-1
Burpees-5
Sit ups-10
Squats-15

7 Rounds for time

Sniper~17.05

Monday Workout

Ring Push Ups
Butterfly Sit ups
Air squats

21-18-15-12-9 for time.......

Sniper~6.12.....

Sunday Workout

Wall ball (20lbs)
Pull ups
Toes to bar

21-15-9 for time........

Sniper~8.57

Saturday Squat day!!

Today we are going to do "tabata" squats. Tabata is an interval of 20 seconds of work, then 10 seconds rest repeated for 8 cycles. Record the number of squats performed each cycle.
Remember some squatting cues:

-Weight is on the heels
-Toes slightly pointed out
-Hips shoot back
-Neutral position with the spine
-Chest up
-Look straight forward

Friday Workout

Medicine ball cleans
DB Press
Single Unders
Butterfly sit ups

10,9,8,7,6,5,4,3,2,1 for time......

Thursday Workout

25 feet Towel slides 45lb plate
20- Air Squats
15-Bosu Jumps
10-Butterfly Sit ups
5-Burpees
25-Double Unders

5 rds for time

Sniper~15.38

Wednesday Workout

Muscle Snatches-20 reps (95lbs)
Kettlebell Swings-40 reps (70lbs)
Box Jumps-60 reps (20in)
Waiter's Lunges-80 (45lbs)
Butterfly Sit ups-100 reps

For time......

Sniper~23.56