Warm Up

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

Workout of the Day

4 Cycles

40 sec Kettlebell Swings 53/35
20 sec Rest
40 sec Push Ups
20 sec Rest
40 sec Double Unders
20 sec Rest
40 sec Ring Rows
20 sec Rest
40 sec Push Press 65/45
1 min Rest

Warm Up

3 Rounds
10 Up Downs
10 Alternating Dead Bugs
10 Dumbbell Romanian Deadlifts
10 Med Ball Squats
10 Rear Delt Ring Fly

Workout of the Day

21-18-15-12-9-6-3 Reps for Time of
Dumbbell Hang Power Cleans 2-35’s/2-25’s
Pull Ups
Wall Ball Shots 10′ 20/14

Cash Out
10-8-6-4-2 reps of
Dumbbell Split Lunge left
Dumbbell Split Lunge right
2-35’s/2-25’s

Warm Up

400 meter Run
Then
3 Rounds
10 Jumping Lunges each leg
10 Strict Sit Ups
10 Good Mornings 45/30
10 Push Ups

Workout of the Day

400 meter Run
50 Sit Ups
30 Front Squats 95/65
30 Handstand Push Ups

400 meter Run
50 Sit Ups
2 Rounds
15 Front Squats 95/65
15 Handstand Push Ups

400 meter Run
50 Sit Ups
3 Rounds
10 Front Squats 95/65
10 Handstand Push Ups

Warm Up
1000 meter Row
Then
3 Rounds
10 Up Downs
20 Sec Sampson Stretch left
10 Hindu Push Ups
20 Sec Sampson Stretch right
10 Hindu Squats
20 Sec Down Dog

Workout of the Day

For Time

21-15-9 Unbroken Reps of
Overhead Squats use the heavies weight possible.
After each round complete
1 min Plank

Then

21-15-9 Unbroken Reps of
Front Squats use the heaviest weight possible.
After each round complete
1 min Wall Sit

Warm Up

3 Rounds
100 Singles
10 Walking Lunge Steps each leg
10 V-Ups
10 Ring Rows

Workout of the Day

For Time

400 meter Run
100 Double Unders
Then
10-9-8-7-6-5-4-3-2-1 Reps of
Ring Dips
Toes to Bar
Then
100 Double Unders
400 meter Run

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

2 Rounds of
30 Kettlebell Swings 53/35
18 Handstand Push Ups
12 Bodyweight Back Squats

4 Rounds of
15 Kettlebell Swings 53/35
9 Handstand Push Ups
6 Bodyweight Back Squats

Warm Up
3 Rounds
10 Deadlifts 45/30
10 Upright Rows 45/30
10 Overhead Press 45/30
10 Back Squats 45/30
10 Alternating Step Ups 20”
20 sec Sampson Stretch each

Workout of the Day

“The Chief”

Max rounds in 4 minutes of:
5 Box Overs 20”
3 Burpees
1 Hang Power Cleans/Hang Squat Clean/Push Press/Push Jerk Complex 95/65

Rest 2 minute. Repeat for a total of 4 cycles.

Post rounds completed for each of the 5 cycles.

Warm Up

400 meter Run
Then
3 Rounds
10 Air Squats
10 Up Downs
10 Alternating Dead Bugs
10 Superman

Workout of the Day

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
20 Second Sampson Stretch each side
45/30

Workout of the Day

As many rounds as possible in 20 minutes of

10 Sit Ups
10 Double Unders
12 Deadlifts
12 Burpees
20 Sit Ups
20 Double Unders
12 Deadlifts
12 Burpees
30 Sit Ups
30 Double Unders
12 Deadlifts
12 Burpees

Continue adding 10 Sit Ups and 10 Double Unders until the clock hits 20 minutes
225/155

Warm Up

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

WOD:

20 Kettlebell A-Squats 3” 35/26
40 Push Ups
60 Ring Rows
Then
Row 500 meters

2 Rounds
10 Kettlebell A-Squats 3” 35/26
20 Push Ups
30 Ring Rows
Then
Row 500 meters

4 Rounds
5 Kettlebell A-Squats 3” 35/26
10 Push Ups
15 Ring Rows
Then
Row 500 meters