Warm Up

3 Rounds
10 Jumping Lunges each leg
10 Shoulder Taps
10 Alternating Dead Bugs
10 Good Mornings 45/30
10 Ring Rows

Workout of the Day

AMRAP 9 minutes
500m Row
15 Bench Press 135/65

Rest 3 minutes

AMRAP 9 minutes
400m Run
15 Overhead Squats 95/65

Warm Up

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

Workout of the Day

For Time
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Ground to Overhead Left
Dumbbell Ground to Overhead Right
50/35

After each round complete
30 Sit Ups

Warm Up

400 meter Run
Then 3 Rounds
10 Grasshoppers
10 Leg Raises
10 Alternating Dead Bugs
2 Bear Complex 45/30
2 Inch Worms
20 sec Up Dog
20 sec Down Dog

Workout of the Day

5 Rounds for Time of
10 Thrusters 95/65
10 Burpees

Cash Out

2000 meter Row

Warm Up

3 Rounds
10 Air Squats
10 Hollow Rocks
10 Superman
10 Up Downs
20 sec Sampson Stretch each side

Workout of the Day

21-15-9 Reps for Time of
Ring Dips
Chest to Bar Pull Ups

Rest 3 minutes

21-15-9 Reps for Time of
Handstand Push Ups
Toes to Bar

Workout of the Day

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

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

8 a.m. class is canceled.

Workout of the Day

For Time

75 Sit Ups
75 Ring Rows
800 meter Run
50 Sit Ups
50 Ring Rows
800 meter Run
25 Sit Ups
25 Ring Rows

Warm Up

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

Workout of the Day

5 Cycles

AMRAP 3 minutes
7 Handstand Push Ups
14 A-Squats 3″ 26/15
21 Hollow Rocks

Rest 1 minute

Workout of the Day

Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000 lbs. / 5000 lbs. Athletes can choose from the following weight/rep combinations:

Men
155 lbs. x 46 reps
135 lbs. x 52 reps
95 lbs. x 74 reps
75 lbs. x 94 reps

Women
100 lbs. x 50 reps
85 lbs. x 59 reps
65 lbs. x 77 reps
55 lbs. x 91 reps

Workout of the Day

For Time

5 Burpee Box Jumps 20″

10 Pull Ups
5 Burpee Box Jumps 20″

15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″

20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″

25 Ring Push Ups
20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″

30 Overhead Walking Lunge Steps L+R=1 45/35
25 Ring Push Ups
20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″

Workout of the Day

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.