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

10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell Swings
70/53
Dumbbell Step Up 20″ Left
Dumbbell Step Up 20″ Right
2-35’s/2-25’s

Cash Out
50 Alternating
Kettlebell Pull Through
35/26

Warm Up

3 Rounds
10 Jumping Air Squats
10 Mt Climbers
10 Dead Bugs each leg
10 Good Mornings 45/30

Workout of the Day

21-15-9 reps of
Strict Press 75/55
Burpees

15-9-6
Push Press 95/65
Devil Press 2-30’s/2-20’s

9-6-3
Push Jerks 115/75
Man Makers 2-30’s/2-20’s

Warm Up

400 meter Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Workout of the Day

5 minutes to complete
1 min Max Rep Sit Ups
1 min Max Rep Double Unders
With the remaining time complete
2 minute Handstand Hold

5 minutes to complete
1 min Max Rep Sit Ups
1 min Max Rep Double Unders
With the remaining time complete
2 minute Bar Hang

5 minutes to complete
1 min Max Rep Sit Ups
1 min Max Rep Double Unders
With the remaining time complete
2 minute Wall Sit

5 minutes to complete
1 min Max Rep Sit Ups
1 min Max Rep Double Unders
With the remaining time complete
2 minute Plank on hands

Cash Out

3 sets of
15 Leg Curls
Increase weight each set

Warm Up

3 Rounds
10 Jumping Air Squats
10 Push Ups
10 Alternating Dead Bugs
5 Strict Pull Ups

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps of
Plate Ground to Overhead
V-Twists L÷R=1
Overhead Plate Lunge L+R=1
35/25

Cash Out

3 min Bar Hang
3 min Plank on hands

Warm Up

400 meter Run
500 meter Row
10 Up Downs
5 Inch Worms
2 Cycles
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog

Workout of the Day

2 Cycles

400 meter Run
3 Rounds
10 Toes to Bar
10 Dumbbell Squats
2-30’s/2-20’s

500 meter Row
3 Rounds
10 Handstand Push Ups
10 Dumbbell Deadlifts
2-60’s/2-40’s

Cash Out
10-8-6–4-2
Dumbbell Split Lunge Left
Dumbbell Split Lunge Right
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

5 Rounds for Time of
27 Jumping Pull Ups
21 Weighted Sit Ups 35/26
15 Wall Ball Shots 20/14
9 Burpees

Cash Out
60-40-20 reps of
Kettlebell Side Bends each side
35/26

Warm Up

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

Workout of the Day

For Time
20 Hang Power Snatch
2 Rounds of Cindy
20 Front Squats
2 Rounds of Cindy
20 Push Press
2 Rounds of Cindy
20 Hang Power Cleans
2 Rounds of Cindy
20 Back Squats
2 Rounds of Cindy
95/65
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps of
Devil Press 2-25’s/2-15’s
Wall Ball Shots 20/14

5-4-3-2-1
Over/Under
Wall Climbs

Warm Up

3 Rounds
20 sec Handstand Hold
20 sec Bar Hang
20 sec Wall Sit
20 sec Up Dog
20 sec Sampson Stretch each side

Workout of the Day

For Time
1000 Meter Row
100 Walking Lunge Steps
500 Meter Row
50 Pull Ups
1000 Meter Row
100 Walking Lunge Steps

Warm Up

3 Rounds
10 Jumping Air Squats
10 V-Ups
10 Good Mornings 45/30
10 Push Ups

Workout of the Day

300 Singles
Then
30 Wall Ball Shots 20/14
24 Power Cleans 75/55
18 Ring Dips

200 Singles
Then
2 Rounds
15 Wall Ball Shots 20/14
12 Power Cleans 75/5
9 Ring Dips

100 Singles
Then
3 Rounds
10 Wall Ball Shots 20/14
8 Power Cleans 75/55
6 Ring Dips

Cash Out
3 Sets
Rear Delt Flys
20@10/5, 15@15/10, 12@20/15