Warm Up

400m Run
Then
3 Rounds
10 Mt Climbers
10 Walking Lunge Steps each leg
10 V-Ups
10 Good Morning 45/30

Workout of the Day

21-18-15-12-9-6-3 Reps for Time of
Med Ball Cleans 20/14
Push Press 75/55
Box Jumps 20”
Then
400m Farmer Carry 2-35’s/2-26’s

Warm Up

3 Rounds
100 Singles
10 Med Ball Squats
10 Russian Kettlebell Swings
10 Grasshoppers
10 Tuck Jumps

Workout of the Day

5 Rounds for Time of
42 Double Unders
21 Kettlebell Swings 53/35
15 Wall Ball Shots 20/14
9 Burpees

Warm Up

500 meter Row
3 Rounds
10 Jumping Lunges
10 Shoulder Taps
10 Hollow Rocks

Workout of the Day

For Time

500 meter Row
100 Sit Ups(anchored)

Then

9 Rounds
12 Jumping Pull Ups
6 Ring Dips

Then

100 Sit Ups(anchored)
500 meter Row

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

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Rest as needed

1000 meter Row
50 Push Ups

Post times separately

Warm Up

3 Rounds of
10 Ring Rows
10 Alternating Box Step Ups
10 Dive Bombers
10 Alternating Dead Bugs
10 Hypertensions

Workout of the Day

2 Cycles of

Run 400 meters
Then 2 Rounds of
9 Pull Ups
9 Dumbbell Thrusters Left 40/30
9 Box Jumps 20″
Run 400 meters
Then 2 Rounds of
9 Pull Ups
9 Dumbbell Thrusters Right 40/30
9 Box Jumps 20″

Warm Up

3 Rounds
10 Up Downs
20 sec Sampson Stretch each side
10 Jumping Air Squats
20 sec Up Dog
10 V-Ups
20 sec Down Dog
10 Superman
20 sec Couch Stretch each leg

Workout of the Day

21-18-15-12-9-6-3 reps of
Hang Power Clean 75/55
Walking Lunge Steps L+R=1

Rest 2 minutes

10-9-8-7-6-5-4-3-2-1 reps of
Front Squats 75/55
Incline Push Ups

Workout of the Day

For Time
30 Sumo Deadlift High Pulls
30 Hang Squat Cleans
30 Push Press
30 Snatch Balance
30 Floor Wipers L+R=1
30 Push Jerks
30 Bent Row
75/55

After each round complete
1 min Plank

Warm Up

3 Rounds
30 sec Plank
10 Push Ups
30 sec Wall Sit
10 Jumping Air Squats
30 sec Bar Hang
10 Knee Raises
30 sec Hollow Hold
10 Hollow Rocks

Workout of the Day

9 Rounds for Time of
18 Walking Lunge Steps L+R=2
12 Ring Rows
6 Handstand Push Ups

Warm Up

400m Incline Walk
Then
3 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Shoulder Press
10 Back Squats
5 Overhead Squats
45/30

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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

50 Sit Up
50 Double Unders
50 Kettlebell Swings 53/35
40 Sit Ups
40 Double Unders
40 Box Jumps 20″
30 Sit Ups
30 Double Unders
30 Wall Ball Shots 20/14
20 Sit Ups
20 Double Unders
20 Toes to Bar
10 Sit Ups
10 Double Unders
10 Devil Press 2-35’s/2-20’s