Workout of the Day

10-9-8-7-6-5-4-3-2-1 Reps for Time of
Kettlebell/Dumbbell Atomic Sit Up
Incline Push Up(feet on 20″ box)
After each round complete
10 Tuck Jumps

Cash Out
25 Inch Worms
25 Dead Bugs each leg

Workout of the Day

For Time
2 min Plank Hold
Then
36 Incline Rows/Ring Rows
36 Walking Lunges each leg

2 min Plank Hold
Then
2 Rounds
18 Inclime Rows/Ring Rows
18 Walking Lunges each leg

2 min Plank Hold
Then
3 Rounds
12 Incline Rows/Ring Rows
12 Walkimg Lunges each leg

Cash Out
50 Dead Bugs each leg

Workout of the Day

For Time

30 Air Squats

30 Hollow Rocks
30 Air Squats

30 Push Ups
30 Hollow Rocks
30 Air Squats

30 Dumbbell/Kettlebell Swings
30 Push Ups
30 Hollow Rocks
30 Air Squats

30 Burpees
30 Dumbbell/Kettlebell Swings
30 Push Ups
30 Hollow Rocks
30 Air Squats

Cash Out
100 KB/DB Plank Pull Through L+R=2

Warm Up

3 Rounds
10 Walking Lunge Steps
10 Dive Bombers
10 Mt Climbers
10 Dead Bugs each leg

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch 75/55

After each round complete one round of
5 Ring Dips
10 Push Ups
15 Air Squats

Cash Out
50 Barbell Glute Bridge 75/55

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
2 Bear Complex
2 Curtis P’s
45/30

Workout of the Day

9-15-21-15-9 Reps for Time of
Power Cleans 75/55
Weighted Step Up left leg 20″ 35/26
Weighted Step Up right leg 20″ 35/26
Handstand Push Ups

Cash Out

3 Rounds
10 Floor Wipers L+R=1
20 Leg Raises

Warm Up

3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Pull Over Sit Ups

Workout of the Day

7 Rounds for Time of
9 Deck Squats 53/35
100 Singles
7 Devil Press 2-30’s/2-20’s
100 Singles
9 Wall Ball Shots 20/14

Warm Up

3 Rounds
10 Jumping Lunges each leg
10 Dive Bombers
10 Ring Rows
10 Hollow Rocks
10 Superman

Workout of the Day

“12 Days of Christmas”

1 Burpee
2 Push Press
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Box Jumps 20”
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 Kettlebell Swings 53/35
400 meter Run

Cash Out

3 Rounds
10 Pendalay Rows
10 Floor Press

Warm Up

3 Rounds
200 meter Run
25 Jumping Air Squats

Workout of the Day

For Time

5 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats

Then

1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Then

4 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats

Then

1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Then

3 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats

Then

1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Then

2 Rounds
3 Pull Ups
6 Push Ups
9 Air Squats

Then

1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Then

1 Round
3 Pull Ups
6 Push Ups
9 Air Squats

Then

1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
95/65

Cash Out

3 Rounds
10 Barbell Roll Outs
20 Barbell Glute Bridge
95/65

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

4 Cycles

5 minutes to complete
1 min Max Cal Row
1 min Max Rep Singles
1 min Max Rep Kettlebell Swings 35/26
Then
10 Devil Press 2-20’s/2-15’s

Cash Out

10-8-6-4-2 reps
Kettlebell Straight Leg Deadlifts Left
Kettlebell Straight Leg Deadlifts Right
35/26

Warm Up

3 Rounds
10 Dive Bombers
10 Dead Bugs each leg
10 Knee Raises
10 Up Downs
10 Strict Sit Ups

Workout of the Day

21-15-9 reps of
Toes to Bar
Alternating Pistols L+R=1

Then

90-60-30 reps of
Sit Ups
Lunges L+R=2

Cash Out
2 min Hollow Hold
Every break complete
20 V-Twists 35lbs L+R=1