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  1. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #4 - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    For total time:

    21-15-9 reps of:

    Sit-ups
    Push-ups

    Rest exactly 3:00 THEN

    3 rounds of:

    300m Run
    20 KBS (35# / 26#)
    20 Goblet squats (35# / 26#)

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  2. Tiny army physical fitness program image ts600 AFBC
    21 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Barbell, Slamball
    Workout:

    As many rounds as possible in 12 minutes of:

    12 Box jumps
    12 Box dips
    12 SDLHP

    Rest 3:00 THEN

    3 rounds for time of:

    Run 300m
    20 Seated medicine ball side-to-sides

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  3. Tiny army physical fitness program image ts600 AFBC
    19 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, jumprope, Slamball
    Workout:

    Work on double-unders for 5 minutes.

    Partner WOD; one partner works, other partner rests. For time:

    Row 1000m
    Run 600m
    200 Single-unders OR 50 Double-unders or attempts
    100 KBS
    80 Sit-ups
    60 Slamballs
    40 KB ground to overhead
    20 Push-ups

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  4. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #3 - Workout
    Length: 30 minutes
    Equipment: Slamball
    Workout:

    AMRAP 15 of:

    5 Slamballs (20# / 15#)
    5 HR push-ups
    10 Slamballs
    10 Sit-ups

    Rest 3:00 THEN

    5 X 200m Row sprints, rest 1:00 between sprints

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  5. Tiny army physical fitness program image ts600 AFBC
    14 Jun 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    For time:

    30 Sit-ups
    10 Alternating KB snatches into a lunge
    Run 300m
    20 Sit-ups
    20 Alternating KB snatches into a lunge
    Run 300m
    10 Sit-ups
    30 Alternating KB snatches into a lunge
    Run 300m

    Rest 3:00 THEN

    AMRAP 6 of:

    8 Burpees
    8 Box jumps
    8 Pull-ups

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  6. Tiny army physical fitness program image ts600 AFBC
    12 Jun 2017 - Workout
    Body Parts: Quads, chest
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    5 rounds for time of:

    10 Lateral parallete bar jump-overs
    10 Parallete bar push-ups
    :10s L-sit hold (cumulative)

    When finished, 5 burpees every minute until entire class is done with WOD. Rest 3:00 THEN:

    As many rounds as possible in 10 minutes of:

    8 Alternating KB snatches
    12 One-armed KBS
    16 Goblet squats

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  7. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #2 - Workout
    Length: 30 minutes
    Equipment: Erg, kettlebell
    Workout:

    For time:

    800m Row
    50 Goblet squats (35# / 26#)
    40 Sit-ups
    30 Box jumps (20″ / 16″)
    20 Push-ups
    10 Alternating KB snatches (35# / 26#)

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  8. Tiny army physical fitness program image ts600 AFBC
    07 Jun 2017 - Workout
    Body Parts: Cardio
    Length: 60 minutes
    Equipment: Barbell, Kettlebell
    Workout:

    For time:

    Row 1k

    THEN 3 rounds of:

    20 Alternating DB STO
    40 Single-unders
    20 SDLHP

    THEN

    Run 900m

    Not for time:

    Work on pull-ups (space permitting) OR GHD back extensions, 21-15-9

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  9. Tiny army physical fitness program image ts600 AFBC
    05 Jun 2017 - Workout
    Length: 45 minutes
    Equipment: Kettlebell
    Workout:

    As many rounds as possible in 8 minutes of:

    16 Alternating KB / DB snatches
    8 Burpee box jumps

    Rest 3:00 THEN

    As many rounds as possible in 8 minutes of:

    16 Alternating KB / DB cleans
    8 Box jumps

    Rest 2:00 THEN

    2:00 max effort single / double-unders – BENCHMARK

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  10. Tiny army physical fitness program image ts600 AFBC
    AFBC Benchmark #1 - Workout
    Length: 45 minutes
    Equipment: Kettlebell, slamball
    Workout:

    As many rounds as possible in 10 minutes of:

    5 Burpees
    10 KBS (53# / 35#)
    15 Goblet squats

    Rest 2:00 THEN

    As many rounds as possible in 10 minutes of:

    5 Slam balls (30# / 20#)
    10 KBS
    15 Sit-ups

    Score is total rounds and reps.

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  11. Tiny army physical fitness program image ts600 AFBC
    31 May 2017 - Workout
    Length: 45 minutes
    Equipment: Kettlebell, wallball
    Workout:

    For time:

    50 Goblet squats
    40 KBS
    30 KB STO
    20 Wallballs

    Rest 2:00 THEN

    3 rounds of:

    5 Pull-ups
    10 Push-ups
    15 Sit-ups

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  12. Tiny army physical fitness program image ts600 AFBC
    26 May 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell, slamball
    Workout:

    Partner WOD. For time:

    300m KB carry (both partners carry 1 KB, go heavy!)
    50 Sit-ups (one partner works, other partner rests in plank)
    50 KBS (one partner works, other partner holds their KB off the ground)
    50 Slamballs (one partner works, other partner holds slam ball above their head)
    50 Jumping alternating lunges (one partner works, other partner rests in BOTS)
    300m KB carry (both partners carry 1 KB, same weight as when you started)

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  13. Tiny army physical fitness program image ts600 AFBC
    22 May 2017 - Workout
    Length: 45 minutes
    Equipment: Kettlebell, erg
    Workout:

    AMRAP in 14 minutes of:

    10 SDLHP
    15 KBS
    20 Goblet squats

    Every time you rest the KB on the ground, 5 sit-ups.

    Rest 3:00 THEN

    2 X 400m row, rest 1:30 between sets

    Score is total time.

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  14. Tiny army physical fitness program image ts600 AFBC
    19 May 2017 - Workout
    Length: 45 minutes
    Equipment: Jump rope, kettlebell, GHD
    Workout:

    2 rounds for max reps:

    1:00 Burpees
    Rest :30s
    1:00 Single-unders
    Rest :30s
    1:00 Alternating lunges
    Rest :30s
    1:00 Sit-ups
    Rest :30s
    1:00 KBS
    Rest :30s

    Rest 3:00 THEN

    Work on GHD sit-ups for the remainder of class. Try for 30 total reps.

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  15. Tiny army physical fitness program image ts600 AFBC
    17 May 2017 - Workout
    Length: 60 minutes
    Equipment: Kettlebell
    Workout:

    As many rounds as possible in 12 minutes of:

    5 SDLHP
    10 Alternating goblet lunges
    15 KB push presses
    20 Lateral jumps over KB or plate

    Rest 3:00 THEN

    For time:

    4 X 300m run, rest 1:00 between sets

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