Warm Up

400 meter Run
Then
3 Rounds
10 Grasshoppers
10 Med Ball Squats
10 Push Ups
10 Hollow Rocks
10 Good Mornings 45/30

Workout of the Day

2 Rounds for time of:
20 Med Ball Cleans 20/14
15 Handstand Push Ups
400 meter Run

4 Rounds for time of:
12 Wall Ball Shots 20/14
12 Box Jumps 20″

6 Rounds for time of:
8 Deadlifts 185/125
30 Double Unders

Warm Up

500 meter Row
Then
3 Rounds
10 Dive Bombers
10 Hindu Push Ups
10 Alternating Dead Bugs
10 Supermans
10 Ring Rows

Workout of the Day

5 Rounds
500 meter Row
50 Sit Ups
50 Walking Lunge Steps

Warm Up

3 Rounds
10 Squat Thrusts
10 V-Ups
10 Jumping Air Squats
10 Dumbbell Deadlifts
5 Strict Pull Ups

Workout of the Day

Max rounds in 3 minutes of:
9 Push Press 75/55
6 Pull Ups
3 Weighted Burpees 2-45’s/2-30’s

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

Warm Up

Run 400 meters
Then
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills
20 sec Up Dog
20 sec Down Dog

Workout of the Day

12 Rounds for Time of
12 Kettlebell Swings 53/35
9 Push Ups
6 Front Squats 105/70

Warm Up

3 Rounds
100 Singles
10 Hang Power Cleans
10 Front Squats
5 Hang Squat Cleans
10 Push Press
5 Push Jerks
20 sec Sampson Stretch each side

Workout of the Day

5 Rounds for time of:
9 Hang Squat Cleans 95/65
30 Double Unders
6 Push Jerks 95/65

3 Rounds for time of:
10 Deck Squats 35/53
15 Knees to Elbows

9-15-21 reps for time of:
Dumbbell Thrusters 2-35’s/2-25’s
Up Downs

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
5 Up Downs

Workout of the Day

5 Rounds each for Time of

12 Bodyweight Deadlifts
12 Ring Dips
12 Burpees Box Overs 24″

Rest 2 minutes.

Warm Up

500 meter Row
Then
3 Rounds
10 Dive Bombers
10 Ring Rows
10 Leg Raises
10 Glute Bridge each leg

Workout of the Day

For Time

21-15-9 reps of
Hang Power Snatch 75/55
Dumbbell Weighted Walking Lunge
2-40’s/2-30’s L+R=1

Then

10-9-8-7-6-5-4-3-2-1 reps of
Pull Ups
Handstand Push Ups

Then

1000 meter Row
10 Wall Climbs

Warm Up

3 Rounds
10 Grasshoppers
10 Alternating Dead Bugs
10 Romanian Deadlifts 45/30
10 Shoulder Press 45/30
10 Upright Rows

Workout of the Day

For Time

75 Overhead Squats 75/55

Complete 5 Toes to Bar and 5 Push Ups when the clock starts and at tbe top of every minute.

Warm Up

10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills

Workout of the Day

In 3 minutes complete
50 Sit Ups
50 Double Unders
Then AMRAP
Wall Ball Shots 20/14

Rest 1 minute.

Repeat for 5 cycles.

Warm Up

400 meter Run
Then
2 Rounds
10 Alternating Step Ups 20″
10 Up Downs
10 Dive Bombers
10 Hollow Rocks
10 Good Mornings 45/30

Workout of the Day

For Time

4 Rounds
15 Hang Power Cleans 75/55
10 Box Jumps 20″
5 Chest to Bar Pull Ups

3 Rounds
400 meter Run
25 Push Ups

2 Rounds
30 Kettlebell Swings, 53/35
20 Push Press 75/55
10 Burpees to Target 6″above reach