Warm Up

3 Rounds
10 Jumping Air Squats
10 V-Ups
10 Mt Climbers
10 Up Downs
10 Good Mornings 45/30
10 Step Ups each leg
20 sec Sampson Stretch each side

Workout of the Day

For Time
21-18-15-12-9-6-3 reps of
Push Press 75/55
Box Jumps

21-15-9 reps of
Squat Cleans 75/55
Burpee Over Bar

Cash Out

30 Floor Wipers
75/55

Warm Up

3 Rounds
10 V-Twists
10 Up Down Plate Over
10 Plate Squats
10 Plate Ground to Overhead
Start light and increase weight each round.

Workout of the Day

100 Jumping Pull Ups
80 Overhead Plate Lunge 35/25 L+R=2
60 Ring Rows
40 Bear Complex 45/30
20 Devil Press 2-30’s/2-20’s

Warm Up

3 Rounds
10 Jumping Lunges each leg
10 Dead Bugs each leg
10 Superman
30 sec Handstand Hold
20 sec Up Dog
20 sec Down Dog
20 sec Sampson Stretch each side

Workout of the Day

For Time

75 Handstand Push Ups

At the top of every minute complete 10 Box Jumps.
You must perform 10 Box Jumps when time starts.

Cash Out

For time

5 min Bar Hang

Every break complete 50 Air Squats.

Warm Up

3 Rounds
10 Lying Kettlebell Pull Overs
10 Kettlebell Upright Rows
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Taters

Workout of the Day

“Claudia ”

5 Rounds for Time of
20 Kettlebell Swings 53/35
400 meter Run

Warm Up

1000 meter Row
1 min Hollow Hold
1 min Plank
1 min Bar Hang
30 sec L-Sit
30 sec Chin Over Bar

Workout of the Day

500 meter Row
Then
9-15-21-21-15-9
Push Ups
Dumbbell Hang Power Cleans
2-35’s/2-25’s
Then
500 meter Row

Cash Out

50 Dumbbell Bench Press
2-35’s/2-25’s

Warm Up

400 meter Run
2 Rounds
15 Up Downs
15 Strict Sit Ups
15 Ring Rows
5 Bear Complex
20 sec Sampson Stretch each side

Workout of the Day

50 Sit Ups
50 Double Unders
3 Rounds
12 Thrusters 75/55
12 Pull Ups

50 Sit Ups
50 Double Unders
3 Rounds
9 Thrusters
9 Pull Ups

50 Sit Ups
50 Double Unders
3 Rounds
6 Thrusters
6 Pull Ups

Cash Out

5 Rounds
10 Floor Press
10 Bent Rows
75/55

Warm Up

3 min Plank Hold
3 min Bar Hang
3 min Wall Sit
Partition as needed

Workout of the Day

For Time
20 Overhead Press
25 Overhead Squats
30 Push Press
35 Front Squats
40 Push Jerks
45 Back Squats
95/65

Cash Out

3 Rounds
10 Roll Outs
20 Floor Wipers L+R=1
30 Glute Bridge
95/64

Warm Up

400 meter Farmer Carry
2-35’s/2-26’s

Workout of the Day

21-15-9 reps of
Flying Push Ups (3″ plates)
Dumbbell Step Up Left Leg 20″
Dumbbell Step Up Right Leg 20″
2-30’s/2-20’s

21-15-9 reps of
Handstand Push Ups
Dumbbell Weighted Lunges L+R=1
2-30’s/2-20’s

Cash Out
One Arm Dumbbell Lateral Raise
One Arm Dumbbell Rear Delt Fly
30/26
3 sets to failure

Warm Up

3 Rounds
10 Kettlebell Halos
10 Kettlebell Around The Worlds
10 Kettlebell Figure Eights
10 Russian Kettlebell Swings

Workout of the Day

2 min Cal Row
2 min Singles
2 min Sit Ups
2 min Kettlebell Swings 35/26
1 min Rest
90 sec Cal Row
90 sec Singles
90 sec Sit Ups
90 sec Kettlebell Swings
1 min Rest
1 min Cal Row
1 min Singles
1 min Sit Ups
1 min Kettlebell Swings
1 min Rest
30 sec Cal Row
30 sec Singles
30 sec Sit Ups
30 sec Kettlebell Swings

Cash Out
5 min Plank Hold

Warm Up

3 Rounds

10 Deadlifts
10 Hang Power Cleans
10 Overhead Press
10 Back Squats
5 Thrusters
5 Sumo Deadlift High Pulls
45/30

Workout of the Day

For Time

20-15-10-5 reps of
Hang Power Cleans 95/65
Push Ups

Run 400 meters

20-15-10-5
Push Press 95/65
Pull Ups

Run 400 meters

20-15-10-5
Front Squats 95/65
Burpees