Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
3 Curtis P’s

1 Rep Max
Split Clean

Workout of the Day

18 Hang Power Cleans 125/85
24 Wall Ball Shots 20/14
30 Jumping Pull Ups
36 Waling Lunge Steps L+R=2

2 Rounds
9 Hang Power Cleans
12 Wall Ball Shots
15 Jumping Pull Ups
18 Walking Lunge Steps

3 Rounds
6 Hang Power Cleans
8 Wall Ball Shots
10 Jumping Pull Ups
12 Walking Lunge Steps

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

AMRAP 3 minutes
3 Front Squats 115/75
5 Burpees
7 Bar Hops L+R=1

Rest 1 minute

Then

3 Rounds
50 Double Unders
50 Sit Ups

Then

500 meter Row
200 meter Farmer Carry 35’s/26’s
500 meter Row

Warm Up

3 Rounds

10 Step Ups each leg
10 Shoulder Taps
10 Floor Press 45/30
10 Glute Bridge
5 Strict Pull Ups

1 Rep Max
Power Clean

Workout of the Day

“Spartan 300″

For Time

25 Pull Ups
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps 24”
50 Floor Wipers 135/95
50 Kettlebell Clean and Jerks 35/26
25 Pull Ups

Warm Up

3 Rounds
10 Walking Lunge Steps
10 Hollow Rocks
10 Kang Squats
10 Ring Row
10 Dive Bombers

Workout of the Day

For Time

21-5-9 reps of
Toes to Bar
Handstand Push Ups

Then

5 rounds of
10 Atomic Sit Ups 25lb plate
1 Rope Ascent

Then

20 Bear Complex 95/65

Every break complete
400 meter Run

Warm Up

Run 400 meters
Then
2 Rounds
10 Up Downs
10 Jumping Lunges each leg
10 Hypertensions
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog
20 sec Bar Hang

Workout of the Day

400 meter Run
Then
7 Rounds of
7 Chest to Bar Pull Ups
7 Ring Push Ups
14 Alternating Pistols
28 Double Unders
Then
400 meter Run

Warm Up

Row 500 meters
3 Rounds
10 Jumping Air Squats
10 Hindu Push Ups
10 Alternating Dead Bugs
10 Supermans

Workout of the Day

For Time

21-15-9 reps of
Dumbbell Front Squats 30’s/20’s
Hang Power Snatch 75/55

Then

5 rounds of
9 Shoulder to Overhead 95/65
1 Rope Ascent

Then

75 Wall Ball Shots
500 meter Row

Warm Up

3 Rounds
10 Kang Squats
10 Upright Rows
10 Strict Press

1 Rep Max
Power Clean/Hang Squat Clean

Workout of the Day

For Time:
8-16-32-50-32-16-8 reps of
Strict Sit Ups(anchored)
4-8-16-25-16-8-4 reps of
Deadlift 225/155
2-4-8-12-8-4-2 reps of
Strict Ring Dips

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

10 Walking Lunge Steps L+R=1

10 Handstand Push Ups
10 Walking Lunge Steps L+R=1

10 Knee to Elbows
10 Handstand Push Ups
10 Walking Lunge Steps L+R=1

10 Double Kettlebell Swings 35’s/26’s
10 Knee to Elbows
10 Handstand Push Ups
10 Walking Lunge Steps L+R=1

10 Floor Wipers 95/65 L+R=1
10 Double Kettlebell Swings 35’s/26’s
10 Knee to Elbows
10 Handstand Push Ups
10 Walking Lunge Steps L +R =1

10 Burpee Box Over 20″
10 Floor Wipers 95/65 L+R=1
10 Double Kettlebell Swings 35’s/26’s
10 Knee to Elbows
10 Handstand Push Ups
10 Walking Lunge Steps L+R=1

100 Double Unders
10 Burpee Box Overs 20″
10 Floor Wipers 95/65 L+R=1
10 Double Kettlebell Swings 35’s/26’s
10 Knee to Elbows
10 Handstand Push Ups
10 Walking Lunge Steps L +R=1

Warm Up

3 Rounds
10 Walking Lunge Steps each leg
10 Sit Ups
10 Dive Bombers
10 Good Mornings 45/30
5 Strict Pull Ups

Workout of the Day

For Time

21-15-9 reps of
Sumo Deadlift High Pulls
Front Squats
95/65

4 rounds of
10 Pull Ups
20 Push Ups
30 Air Squats

2 rounds of
10 One Arm Devil Press Left 30/20
10 Kettlebell Deck Squats 35/26
10 One Arm Devil Press Right 30/20
10 Kettlebell Deck Squats 35/26

Warm Up

3 Rounds
10 Jumping Lunges
10 Hollow Rocks
10 Supermans
10 Ring Rows
10 Push Ups

Workout of the Day

Tabata “Bottom to Bottom” Squat

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol! 8 cycles=4 minutes

Then

21-15-9 reps of
Pull Ups
Ring Dips

Then

15-12-9-6 reps of
Dumbbell Snatch Right
Dumbbell Snatch Left
40/30

After every round complete
1 Rope Ascent