Warm Up

400 meter Run
15 Up Downs
15 Goblet Squats 35/26
15 Dive Bombers
15 Mt Climbers
15 Sit Ups
15 Kettlebell Pull Overs 35/26
20 sec Sampson Stretch each side

Workout of the Day

20 Deck Squats 53/35
40 Box Jumps 20″
60 Ring Rows

2 Rounds
10 Deck Squats
20 Box Jumps
30 Ring Rows

4 Rounds
5 Deck Squats
10 Box Jumps
15 Ring Rows

Workout of the Day

For Time
1500 meter Row
30 Overhead Squats 95/65
10 Kettlebell Swings 70/53
1000 meter Row
20 Overhead Squats
20 Kettlebell Swings
500 meter Row
10 Overhead Squats
30 Kettlebell Swings

Warm Up

3 Rounds
10 Push Ups
10 Pull Ups
10 Sit Ups
10 Hyperextensions
10 Air Squats
20 sec Sampson Stretch each side

Workout of the Day

5 Rounds

30 sec V-Twists 35/25
30 sec Rest
30 sec Jumping Pull Ups
30 sec Rest
30 sec Toes Through Rimgs
30 sec Rest
30 sec Overhead Walking Lunge 35/25
30 sec Rest

Warm Up

Row 500 meters
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
10 Bear Complex
10 Curtis P’s
45/30

Workout of the Day

For Time

5 Rounds
9 Hang Power Snatch 75/55
15 Air Squats
21 Double Unders

Then
Row 500 meters

5 Rounds
9 Hang Power Clean and Jerks 75/55
15 Air Squats
21 Double Unders

Then
Row 500 meters

Warm Up

5 Rounds
7 Up Downs
7 V-Ups
7 Lunge Steps each leg
7 Grasshoppers

Workout of the Day

3 Cycles

50 Wall Ball Sit Ups 20/14
Then
5-4-3-2-1 reps of
Burpee Box Jumps 20″
Strict Ring Dips

Warm Up

3 Rounds
10 Good Mornings 45/30
10 Split Lunges each leg 45/30
10 Kettlebell Halos 35/26
10 Kettlebell Figure Eights 35/26
10 Kettlebell Windmills 35/26
30 sec Handstand Hold

Workout of the Day

21-18-15-12-9-6-3 Reps for Time of
Front Squats 95/65
Handstand Push Ups
Kettlebell Sumo Deadlift High Pull 70/53

Cash Out

3 Rounds
10 Barbell Roll Outs
20 Barbell Glute Bridge 95/65
30 Kettlebell Plank Drags L+R=2

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 2-30’s/2-20’s
10 Pull Ups
10 Wall Ball Shots 20/14
10 Push Ups
10 Ring Rows

Workout of the Day

For Time

18 Strict Pull Ups
36 Dumbell Hang Power Cleans 35’s/25’s
54 Air Squats

Then
Run 400m

3 Rounds

6 Strict Pull Ups
12 Dumbell Hang Power Cleans 35’s/25’s
18 Air Squats

Then
Run 400m

6 Rounds

3 Strict Pull Ups
6 Dumbell Hang Power Cleans 35’s/26’
9 Air Squats

Then
Run 400m

Warm Up

3 Rounds
200 meter Run
10 Air Squats
10 Dead Bugs 5/5

Workout of the Day

500 meter Row
Then
10-20-30-40-50-40-30-20-10 reps of
Sit Ups
Walking Lunge Steps L+R=2
Then
500 meter Row

Warm Up

3 Rounds
10 TGU 5/5
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills 5/5

Workout of the Day

5 Rounds for Time of
20 Jumping Pull Ups
15 Ring Push Ups
10 Double Kettlebell Swings
2-35’s/2-26’s

Cash Out

400 meter
Farmer Carry
2-35’s/2-26’s