Workout of the Day

7 Rounds for Time of

7 Push Ups
7 Pull Ups
7 Hang Power Cleans
7 Shoulder to Overhead
7 Back Squats
7 Burpees
7 Box Jumps 20”
95/65

Workout of the Day

For Time
100 Walking Lunge Steps L+R=2
100 Anchored Sit Ups
100 Double Unders
75 Walking Lunge Steps
75 Anchored Sit Ups
75 Double Unders
50 Walking Lunge Steps
50 Anchored Sit Ups
50 Double Unders
25 Walking Lunge Steps
25 Anchored Sit Ups
25 Double Unders

Warm Up

Row 500 neters
20 Jumping Back Squats 45/30
20 Dive Bombers
20 Alternating Dead Bugs

Workout of the Day

For Time
400m Run
Then
27-21-15-9 reps of
Hang Squat Cleans 95/65
Handstand Push Ups
Then
400m Run

Cash Out

50 Barbell Glute Bridge
95/65

Warm Up

Run 400m
Then 3 Rounds
10 Lunges each leg
10 TGU each side
10 Kettlebell Pull Overs
10 Kettlebell Figure Eights

Workout of the Day

AMRAP 9 minutes
12 Box Jumps 24″
12 Wall Ball Shots 20/14
12 Plate Ground to Overhead 45/35

Rest 3 minutes

AMRAP 9 minutes
12 Pull Ups
12 Push Ups
12 Deck Squats 35/26

Cash Out

3 Sets
20 Dumbbell Rear Delt Flys
Increase weight every set

Warm Up

3 Rounds
10 Up Downs
10 Hollow Rocks
5 Strict Pull Ups
5 Bear Complex
5 Curtis P’s
45/30

Workout of the Day

For Time

30 Hang Power Cleans
30 Shoulder To Overhead
30 Back Squats
30 Hang Power Snatch
30 Front Squats
75/55

When the clock starts and at the top of every minute complete
4 Burpees

Cash Out

3 Sets
15 Leg Curls
Increase weight each round.

Workout of the Day

For Time

100 Air Squats
80 Box Jumps 20”
60 Overhead Squats 45/30
40 Deadlifts 135/95
20 Back Squats 185/125

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

3 Rounds
10 Hindu Push Ups
10 Strict Sit Ups
10 Good Mornings 45/30
10 Back Squats 45/30

Workout of the Day

Tabata Ring Rows
Rest 1 minute
Tabata Bench Press 75/45
Rest 1 minute
Tabata Jumping Pull Ups
Rest 1 minute
Tabata Handstand Push Ups
Rest 1 minute
Tabata Wall Ball Sit Ups

Warm Up

400 meter Run
Then 3 Rounds
100 Singles
10 Deadlifts
10 Hang Power Cleans
10 Push Press
10 Back Squats
45/30

Workout of the Day

1 round of:
300 Singles
60 Overhead Squats 45/30
30 Toes to Bar

Then, 2 rounds of:
150 Singles
30 Overhead Squats 45/30
15 Toes to Bar

Then, 3 rounds of:
100 Singles
20 Overhead Squats 45/30
10 Toes to Bar

Cash Out
3 Sets
10 Ring Rear Delt Flys
10 Ring Tricep Extensions

Warm Up

3 Rounds
10 Air Squats
10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Ring Rows

Workout of the Day

For Time

21-18-15-12-9-6-3 reps of
Russian Kettlebell Swings 70/53
Wall Ball Shots 20/14

After each round complete
30 Walking Lunge Steps

Cash Out

3 Sets
15 Romanian Deadlifts
70/53