Warm Up

3 Rounds
100 Singles
10 DB Squats
10 DB Overhead Press
10 DB Renegade Rows
20 sec Sampson Stretch each side

Workout of the Day

Max rounds in 3 minutes of:
7 Toes to Bar
7 DB Hang Squat Cleans 2-35’s/2-25’s
21 Double Unders

Rest 1 minute. Repeat for a total of 5 cycles.

Cash Out

3 Sets
10 DB Rear Delt Flys 2-35’s/2-25’s

Warm Up

500 meter Row
20 Dive Bombers
20 Hollow Rocks
20 Superman
20 Walking Lunge Steps
1 min Plank
1 min Wall Sit
1 min Bar Hang
1 min Hollow Hold

Workout of the Day

For Time
21-15-9 reps of
Power Snatch 75/55
Handstand Push Ups

Cash Out

For Time
150 Sit Ups(anchored)

Warm Up

3 Rounds
10 Up Downs
10 Step Ups each leg 20″
10 Med Ball Squats
5 Bear Complex 45/30
5 Strict Pull Ups

Workout of the Day

For Time
10-8-6-4-2 reps of
Hang Power Cleans 95/65
Push Press 95/65
Run 400 meters
10-8-6-4-2 reps of
Wall Ball Shots 20/14
Box Jumps 24″
Run 400 meters
10-8-6-4-2 reps of
Pull Ups
Push Ups
Run 400 meters
10-8-6-4-2 reps of
Burpees
Front Squats 95/65
Run 400 meters

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

AMRAP 6 Minutes
10 Dumbbell Bench Press 2-40’s/2-25’s
10 Ring Rows

Rest 2 Minutes

AMRAP 6 Minutes
10 V-Twists L+R=1 35/25
10 Kettlebell Pull Overs/Sit Up 35/26

Rest 2 Minutes

AMRAP 6 Minutes
10 A-Squats 3″ 35/26
10 Up/Down Plate Over 3″

Warm Up

3 Rounds
10 Jumping Air Squats
10 Dive Bombers
10 Hollow Rocks
10 Superman
10 Rimg Rows

Workout of the Day

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Warm Up

2000 meter Row
3 min Plank Hold
2 min Wall Sit
1 min Chin Over Bar Hold

Workout of the Day

50 Double Unders
40 Kettlebell Swings
20 Burpees

50 Double Unders
2 Rounds
20 Kettlebell Swings
10 Burpees

50 Double Unders
4 Rounds
10 Kettlebell Swings
5 Burpees
53/35

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
9 Back Squats
7 Front Squats
5 Overhead Squats
45/30

Workout of the Day

For Time

21-15-9 reps of
Overhead Squats 95/65
After each round complete
30 Sit Ups

21-15-9 reps of
Front Squats 115/75
After each round complete
30 Sit Ups

21-15-9 reps of
Back Squats 135/95
After each round complete
30 Sit Ups

Cash Out
3 Sets
12 Leg Curls
Increase weight each set

Warm Up

3 Rounds
10 Walking Lunge Steps each leg
10 Ring Rows
10 Hollow Rocks
10 Superman
10 Dive Bombers

Workout of the Day

5 Rounds
9 Hang Power Snatch 95/65
9 Handstand Push Ups
9 Chest to Bar Pull Ups
Then
Run 800 meters
Then
5 Rounds
9 Hang Power Cleans 95/65
9 Push Ups
9 Pull Ups
Then
Run 800 meters

Workout of the Day

10 overhead squats
10 box jumps 30″
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee pull-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump 30″
10 overhead squats
105/70

Warm Up

3 Rounds
100 Singles
10 Shoulder Taps
10 Mt Climbers
10 V-Ups
10 Scapula Contractions

Workout of the Day

200 Singles
30 Bodyweight Bench Press
200 Singles
30 Ring Dips
200 Singles
30 Handstand Push Ups
200 Singles
30 Strict Pull Ups
200 Singles
30 Upright Rows 53/35
200 Singles
30 Ring Rows

Cash Out

3 Sets
20 Barbell Seated Strict Curls
Increase weight each set