Warm Up

888 meter Row
10 Up/Downs
444 meter Row
5 Inch Worms

Workout of the Day

11 Rounds for Time of
10 Strict Ring Rows
8 Med Ball Cleans 20/14
6 Push Press 105/70

50 Close Grip Floor Press
75/55

Warm Up

3 Rounds
20 Sec Bar Hang
10 Ring Rows
20 sec Incline Plank 20″
10 Incline Push Ups
20 sec Hollow Hold
10 Hollow Rocks
20 sec Superman Hold
10 RDL 53/35

Workout of the Day

50 Sit Ups
50 Kettlebell Swings 53/35
40 Sit Ups
40 Box Jumps 24″
30 Sit Ups
30 Toes to Bar
20 Sit Ups
20 Stict Handstand Push Ups
10 Sit Ups
10 Burpee Pull Ups

3 sets
15 Leg Curls
Increase weight each set

Warm Up

3 Rounds
10 Lunge Steps each leg
10 Dive Bombers
10 Dead Bugs each leg
10 Superman

Workout of the Day

400 meter Run
Then
4 Rounds
9 Hang Power Cleans
9 Front Squats
9 Push Ups

400 meter Run
Then
3 Rounds
9 Hang Power Cleans
9 Front Squats
9 Push Ups

400 meter Run
Then
2 Rounds
9 Hang Power Cleans
9 Front Squats
9 Push Ups

400 meter Run
Then
1 Round
9 Hang Power Cleans
9 Front Squats
9 Push Ups
95/65

Workout of the Day

2 Rounds for Time of
21 Knee to Elbows
21 Ring Push Ups
21 Dumbbell Hang Power Snatch Left
21 Dumbbell Hang Power Snatch Right
21 Cal Row
21 Med Ball Cleans 20/14

Warm Up

3 Rounds
100 Singles
1 min Plank on Hands

Workout of the Day

For Time

2 min Handstand Hold
Then
5 Rounds
50 Double Unders
15 Handstand Push Ups
Then
2 min Handstand Hold

Rest as needed

50 Strict Pull Ups
Every break complete 5 Burpees

Warm Up

Run 400 meters
Then
3 Rounds
10 Up Downs
10 Push Ups
10 Ring Rows
10 Lunge Steps each leg

Workout of the Day

27-21-15-9 Reps for Time of
Hang Power Snatch 75/55
Ring Dips
A-Squats 3″ 35/26

Cash Out

3 Rounds
10 Ring Curls
10 Ring Tricep Extensions

Warm Up

Bottom to Bottom Tabata Squats

Workout of the Day

For Time

10-20-30-40-50-40-30-20-10 reps of
Sit Ups
1-2-3-4-5-4-3-2-1 reps of
Manmakers 2-30’s/2-20’s

Warm Up

Row 1515 meters

Workout of the Day

15 Box Jumps 20″

15 Push Ups
15 Box Jumps 20″

15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Burpees
15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

15 Cal Row
15 Burpees
15 Thrusters 75/55
15 Power Cleans 75/55
15 Push Ups
15 Box Jumps 20″

Warm Up

3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Figure Eights
10 Kettlebell Around the Worlds
10 Kettlebell Windmills

Workout of the Day

“Helen”
3 Rounds for Time of
400 meter Run
21 Kettlebell Swings 53/35
12 Pull Ups

Cash Out

50 Kettlebell Pull Over Sit Ups

Workout of the Day

5 Rounds for Time of
21 Cal Row
15 Dumbbell Thrusters
9 Devil Press
2-30’s/2-20’s