Warm Up

3 Rounds
10 Straight Leg Deadlifts
10 Upright Rows
10 Strict Press
10 Back Squats
30 sec Up Dog
30 sec Down Dog

Workout of the Day

3 Rounds
10 Hang Power Snatch
5 Burpees
10 Front Squats
5 Burpees

Then
Run 400 meters

2 Rounds
10 Hang Power Snatch
5 Burpees
10 Front Squats
5 Burpees

Then
Run 400 meters

1 Round
10 Hang Power Snatch
5 Burpees
10 Front Squats
5 Burpees

Then
Run 400 meters

m:75lbs f:55lbs

Cash Out

10-8-6-4-2 reps
Back Rack Split Lunge left leg
Back Rack Split Lunge right leg

m:75lbs f:55lbs

Warm Up

3 Rounds
10 Air Squats
10 Hollow Rocks
10 Superman
10 Up Downs
20 sec Sampson Stretch each side

Workout of the Day

For Time
2-4-6-8-10 reps of
Box Jumps 24″
Chest to Bar Pull Ups
Handstand Push Ups
Then
10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps 20″
Pull Ups
Push Ups

Cash Out

2 min Wall Sit
2 min Bar Hang
2 min Plank on hands

Warm Up

3 Rounds
10 Lunges each leg
10 Up Downs
10 Shoulder Taps
10 Alternating Dead Bugs
10 Superman

Workout of the Day

5 Rounds for Time of
10 Bench Press 135/65
20 Ring Rows
30 Hollow Rocks
40 Air Squats

Cash Out

50 Barbell Glute Bridge
135/65

Warm Up

3 Rounds
10 Dead Bugs
10 DB Straight Leg Deadlifts
10 Push Ups
10 Ring Rows
10 DB Squats

Workout of the Day

5 Rounds
50 Sit Ups
5 Manmakers 2-30’s/2-20’s
Max Plank on Hands

Cash Out

5 Rounds
15 Lying DB Tricep Extensions
15 DB Hammer Curls
2-30’s =2-20’s

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

27-21-15-9 reps of
Pull Ups
Box Jumps 20″

Rest 5 minutes

27-21-15-9 reps of
Handstand Push Ups
Kettlebell Swings 53/35

Waem Up

3 Rounds
10 Air Squats
10 Dive Bombers
10 Hollow Rocks
10 Superman
5 Pull Ups
20 sec Sampson Stretch each side

Workout of the Day

For Time
25 Sumo Deadlift High Pull
25 Hang Power Snatch
25 Overhead Squats
25 Shoulder to Overhead
25 Hang Squat Cleans
25 Floor Wipers L+R=1
25 Back Squats
95/65

After each exercise complete
8 Burpees
10 Push Ups
12 Alternating Jumping Lunges
L+R=2

Cash Out

50 Pendlay Rows
95/65

Warm Up

10 Air Squats
10 Sit Ups
10 V-Twists L+R=1
10 Plate GTO
10 Up Down Plate Over
10 Overhead Plate Lunge each leg

Workout of the Day

10-9-8-7-6-5-4-3-2-1 Reps for Time of
Atomic Sit Ups 25lb
Alternating Split Clean 75/55
Then
1000 meter Row

Cash Out

50 Close Grip Floor Press 75/55

Warm Up

3 Rounds
10 Med Ball Squats
10 Shoulder Taps
10 Hollow Rocks
10 Grasshoppers
2 Inch Worms
20 sec Up Dog
20 sec Down Dog

Workout of the Day

AMRAP 5 minutes

9 Push Ups
9 Dumbbell Sumo Deadlifts
2-50’s/2-40’s
9 Wall Ball Shots 20/14

Rest 2 minutes

AMRAP 5 minutes

7 Push Ups
7 Dumbbell Sumo Deadlifts
2-50’s/2-40’s
7 Wall Ball Shots 20/14

Rest 2 minutes

AMRAP 5 minutes

5 Push Ups
5 Dumbbell Sumo Deadlifts
2-50’s/2-40’s
5 Wall Ball Shots 20/14

Cash Out
30 Split Lunge each leg
2-50’s/2-40’s

Warm Up

10 Jumping Lunges
10 Dive Bombers
10 Alternating Dead Bugs
10 Straight Leg Deadlifts 45/30
10 Upright Rows 45/30

Workout of the Day

7 Rounds for Time of
33 Sit Ups
22 Bar Hops L+R=1
11 Hang Power Snatch 75/55

Cash Out

50 Barbell Glute Bridge 75/55

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

“Jonesworthy”

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Cash Out

3 Rounds
20 Kettlebell Side Bends each side
10 Kettlebell Plank Drag each way
53/35