Warm Up

500 meter Row
Then
3 Rounds
10 Walking Lunge Steps
10 Rimg Rows
10 Dive Bombers
10 Hollow Rocks
10 Superman

Workout of the Day

For Time

21-15-9 reps of
Power Snatch 75/55
Pull Ups

After each round complete
50 Air Squats

Rest 3 minutes

21-15-9 reps of
Power Cleans 95/65
Push Ups

After each round complete
20 Cal Row

Warm Up

3 Rounds

10 Hollow Rocks
10 Superman
10 Walking Lunge Steps
10 Ring Rows
10 Push Ups

Workout of the Day

For Time
100 Double Unders
—–
5-8-13 reps of
Toes to Bar
Handstand Push Ups
—–
800 meter Row
—–
13-8-5 reps of
Toes to Bar
Handstand Push Ups
—–
100 Double Unders

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

Run 400 meters
Then
27-21-15-9 reps of
Deadlift 155/105
Back Squats 125/85
Then
Run 400 meters

Warm Up

3 Rounds
30 sec Plank
10 Dive Bombers
30 sec Bar Hang
10 Ring Rows
30 sec Wall Sit
10 Jumping Air Squats
30 sec Hollow Hold
10 Hollow Rocks

Workout of the Day

7 Rounds for Time of
12 Pull Ups
12 Push Ups
6 Thrusters
6 Clean and Jerks
95/65

Warm Up

Run 400 meters
Then 3 Rounds
10 Deadlifts
10 Upright Rows
10 Strict Press
10 Back Squats
45/35

Workout of the Day

6 rounds for time of:
Sit Ups
80-64-50-32-16-8 reps
Hang Power Snatch 65/45
40-32-25-16-8-4 reps
Ring Dips
20-16-12-8-4-2 reps

Warm Up

3 Rounds
10 Box Step 24″ each leg
10 Push Ups
10 Goblet Squats 35/26
10 Up Downs

Workout of the Day

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

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

5 Rounds Each for Time of
9 Ring Dips
15 Toes to Bar
21 Goblet Squats 53/35
27 Kettlebell Swings 53/35

Rest 2 minutes

Warm Up

200m Incine Walk
3 Rounds
10 Walking Lunge Steps
10 Deadlifts 45/30
10 Incline Push Ups
10 Up Downs

Workout of the Day

10-9-8-7-6-5-4-3-2-1 Reps for Time of
Bodyweight Deadlift
Burpee Box Over 20″

Warm Up

3 Rounds
100 Singles
10 Barbell Hang Power Cleans
10 Barbell Front Squats
10 Barbell Strict Press
10 Alternating Dead Bugs

Workout of the Day

21-15-9-15-21 reps of
Hang Squat Cleans 75/55
Handstand Push Ups

After each round complete
50 Double Unders
50 Sit Ups

Warm Up

3 Rounds
10 Squats
10 Dive Bombers
10 Hollow Rocks
10 Superman
5 Strict Pull Ups

Workout of the Day

10 Ring Rows

10 Push Ups
10 Ring Rows

10 Wall Ball Shots 20/14
10 Push Ups
10 Ring Rows

10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

10 Dumbbell A-Squats
10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

10 Devil Press
10 Dumbbell A-Squats
10 Pull Ups
10 Wall Ball Shots
10 Push Ups
10 Ring Rows

400 meter Run
10 Devil Press 2-30’s/2-20’s
10 Dumbbell A-Squats 3″ 2-30’s/2-20’s
10 Pull Ups
10 Wall Ball Shots 20/14
10 Push Ups
10 Ring Rows