Warm Up

200 meter Run
2 Rounds
10 Deadlifts
10 Hang Muscle Cleans
10 Overhead Press
10 Back Squats

1 Rep Max
Full Clean

Workout of the Day

“Grettel”
10 rounds for time of:
3 Clean & Jerks, 135/95
3 Bar-facing Burpees

Warm Up

200 meter Farmer Carry 2-26’s/2-15’s
Then
3 Rounds
10 Mt. Climbers
10 Alternating Dead Bugs
10 Dumbbell Romanian Deadlifts
10 Renegade Rows

Workout of the Day

3 Rounds for time of:

21 Dumbbell Squats, 2-30’s/2-20’s
15 Handstand Push Ups
3 Bar Muscle-ups

3 Rounds for time of:
15 Dumbbell Squats, 2-30’s/2-20’s
9 Handstand Push Ups
1 Rope Climb, 15 ft.

Warm Up

3 Rounds
10 Strict Sit Ups
10 Muscle Snatch 45/30
10 Med Ball Squats
20 sec Support Hold on Rings
5 Eccentric Control Ring Dips
20 sec Sampson Stretch each side

Workout of the Day

4 Rounds for time of:
50 Sit Ups
7 Power Snatch, 85/60

21-15-9 reps for time of:
Ring Dips
Wall Ball Shots 10′ 20/14

200 Walking Lunge Steps

Warm Up

Row 500 meters
2 Rounds
100 Singles
10 Goblet Squats
10 Knee Raises
10 Renegade Rows

10 Rep Max
Back Squat

Workout of the Day

2 Cycles

5 minutes to complete
1 min Max Rep Box Jumps 20″
1 min Max Rep Kettlebell Taters 35/26
Row 500 meters

5 minutes to complete
1 min Max Rep Toes to Bar
1 min Max Rep Devil Press 2-30’s/2-20’s
100 Double Unders

Warm Up

400 meter Run
Then
2 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
10 Dive Bombers
10 Ring Rows
10 Lunge Steps each leg

Workout of the Day

“12 Days of Christmas”

1 Burpee
2 Push Press
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Box Jumps 20”
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 Kettlebell Swings 53/35
400 meter Run

Warm Up

3 Rounds
10 Up Downs
10 Grasshoppers
10 Kettlebell V-Twists
10 Lying Kettlebell Pull Overs
10 Dumbbell Leg Curls

Workout of the Day

18-15-12-9-6-3 reps for time of:
Kettlebell Push Press 2-35’s/2-26’s
Weighted Box Step Ups Left 24″ 35/26
Weighted Box Step Ups Right 24″ 35/26

12-14-16-18 reps for time of:
Dumbbell Snatch Left 30/20
Dumbbell Snatch Right 30/20
Strict Ring Rows

400 meter Farmer Carry 2-35’s/2-26’s
100 Strict Sit Ups(anchored)

Workout of the Day

Warm Up
400 meter Run
Then
3 Rounds
10 Hollow Rocks
10 Romanian Deadlifts 45/30
10 Air Squats
10 Shoulder Taps

Then

Deadlifts
3 rep Max

Workout of the Day

For Time
400 meter Run
Then
5 Rounds
10 Deadlifts 155/125
10 Strict Pull Ups
10 Front Squats 115/75
Then
400 meter Run

Warm Up

3 Rounds
10 Push Ups
10 Good Mornings
10 Med Ball Step Ups each leg
10 Glute Bridge
10 Kang Squats

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps of
Wall Ball 20/14
Box Jumps 20″

3 Rounds
5 Clean and Jerks 135/95
1 Rope Climb 15′

2 Rounds
20 Calorie Row
20 Ring Dips

Warm up

3 Rounds
10 Kang Squats
10 Glute Bridge
10 Hindu Push Ups
30 sec Handstand Hold

10 Rep Max
Sumo Deadlift

Workout of the Day
21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls
Push jerks
Then
Run 800 meters

♀ 55 lb. ♂ 75 lb.

Warm Up

3 Rounds
100 Singles
10 Dive Bombers
10 Jumping Air Squats
10 V-Ups
10 Romanian Deadlifts 45/30
10 Grasshoppers L+R=1

Then
1 rep max Hang Squat Clean

Workout of the Day

5 Cycles
AMRAP 3 minutes
6 Front Squats 135/95
9 Deficit Push Ups (between 2″ plates)
18 Double Unders

Rest 1 minute.