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February 22 Thursday


February 21 Wednesday


February 20 Tuesday


February 19 Monday


February 17 Saturday

Partner Workout

1 person works at a time and you can split the work however you want.


February 16 Friday


February 15 Thursday

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.

Full workout is: 2 rounds 5 minutes assault bike calories 5 minutes row calories 5 minutes of 10 KB Push-ups/10 KB Deadlifts/50 Foot Farmers Walk (70/53 per hand). Only count reps of the KB push-ups and KB Deadlifts for scoring on this section.


February 14 Wednesday


February 13 Tuesday


February 12 Monday


February 10 Saturday

Teams of 3

Men row 300, Women row 250


February 9 Friday

Men Bike 50 cal, Women bike 40 cal Substitute Row if needed


February 8 Thursday


February 7 Wednesday


February 6 Tuesday


February 5 Monday


February 3 Saturday

Teams of 4

In teams of 4. Runner acts as the rabbit.


February 2 Friday

Waiters lunges 10 left hand overhead, 10 right hand overhead


February 1 Thursday

Superset all movements. Rest as needed between sets.


January 31 Wednesday


January 30 Tuesday


January 29 Monday


January 27 Saturday

Partner 13.1

40 Synchronized Burpees 30 Snatches (75/45- each person works at the same time using 2 different barbells, when both partners get 30 reps they move on) ....this is the flow for the duration of the workout


January 26 Friday