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

Warm Up

3 Rounds
10 Push Ups
10 Leg Raises
10 V-Ups
10 Dumbbell Bent Rows
10 Grasshoppers

Workout of the Day

21-18-15-12-9-6-3 Reps for Time of
One Arm Dumbbell Push Press right
One Arm Dumbbell Push Press left
Pull Ups
40/30

Warm Up

1000 meter Row
2 min Plank
2 min Bar Hang
2 min Wall Sit
3 Rounds
30 sec Sampson Stretch each side
30 sec Up Dog
30 Sec Down Dog

Workout of the Day

As many rounds as possible in 8 minutes of
7 Power Snatch
7 Overhead Squats
7 Bar Facing Burpees
75/55
Rest 3 minutes.

As many rounds as possible in 8 minutes of
7 Power Cleans
7 Front Squats
7 Bar Facing Burpees
75/55

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

3 Cycles

400 meter Run
3 Rounds
30 Sit Ups
10 Russian Kettlebell Swings 53/35
5 Strict Pull Ups

Rest 2 minutes.

Warm Up

3 Rounds
10 Alternating Step Ups 20″
10 Dive Bombers
10 Alternating Dead Bugs
10 Romanian Deadlifts 2’30’s/2-20’s
5 Chin Ups

Workout of the Day

2 Rounds
30 Box Jumps 20″
20 Weighted Walking Lunge Steps L+R=1
10 Devil Press
2-30’s/2-20’s

Then

2 Rounds
60 Double Unders
30 A-Squats 3″ 1-30/1-20
15 Burpees

Warm Up

3 Rounds
10 Mt Climbers
10 Squat Thrusts
10 Ring Rows
10 Hollow Rocks
10 Good Mornings 45/30

Workout of the Day

20 Push Ups

20 Hang Power Cleans
20 Push Ups

20 Handstand Push Ups
20 Hang Power Cleans
20 Push Ups

20 Hang Squat Cleans
20 Handstand Push Ups
20 Hang Power Cleans
20 Push Ups

20 Ring Dips
20 Hang Squat Cleans
20 Handstand Push Ups
20 Hang Power Cleans
20 Push Ups
95/65

Warm Up

Run 400 meters
Then
3 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
45/30

Workout of the Day

27-21-15-9 Reps for Time of
Hang Power Snatch 75/55
Ring Dips

Warm Up

3 Rounds
10 Grasshoppers
30 sec Handstand Hold
10 Hollow Rocks
30 sec Bar Hang
10 Kettlebell RDL
30 sec Wall Sit

Workout of the Day

For Time
10-9-8-7-6-5-4-3-2-1 reps of
Deck Squats 35/26
Burpees Box Jumps 20″

After each round complete
20 Walking Lunge Steps L+R=2