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

21-18-15-12-9-6-3 reps of
Bench Press 95/55
Walking Lunge Steps L+R=1

21-18-15-12-9-6-3
Ring Rows
Walking Lunge Steps L+R=2

Warm Up

3 Rounds
10 Air Squats
10 Strict Sit Ups
10 Push Ups
10 Pull Ups
10 Hypertensions

Workout of the Day

Amrap 7 minutes of:
5 Chest to Bar Pull Ups
7 Sumo Deadlift High Pulls 70/53
9 Wall Ball Shots 20/14

3 Rounds for time of:
50 Double Unders
50 Sit Ups

2 Rounds for time of:
400 meter Run
50 Sit Ups

Warm Up

3 Rounds
10 Mt Climbers
10 Hindu Push Ups
10 Hollow Rocks
10 Supermans
10 Ring Rows

Workout of the Day

15 Box Jumps 20″

15 Push Ups
15 Box Jumps 20″

15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Devil Press 2-35’s/2-25’s
15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Cal Row
15 Devil Press 2-35’s/2-25’s
15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

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