Warm Up

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

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps of
Clean amd Jerk 95/65

After each round complete
1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out

50 Hip Thrusts
95/65

Warm Up

Run 400 meters
Row 500 meters
5 Bear Complex 45/30
10 Up Downs
20 Strict Sit Ups

Workout of the Day

2 Cycles

400 meter Run
Then
2 Rounds of
25 Sit Ups
15 Power Snatch 75/55
5 Burpees

500 meter Row
Then
2 Rounds of
25 Sit Ups
15 Thrusters 75/55
5 Burpees

Cash Out
3 Sets
15 Leg Curls
Rest 2 minutes
Increase weight each set

Workout of the Day

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

“Lumberjack 20″

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Warm Up

400 meter Run
Then
3 Rounds
10 Glute Bridge
10 TGU 5/5
10 Ring Rear Delt Fly
10 Up Downs

Max rounds in 3 minutes of:
95/65 pound Power cleans, 3 reps
6 Grasshoppers L+R=1
9 Squats

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

Cash Out

150 Sit Ups

Warm Up

20 Calorie Row
40 Air Squats
30 Hollow Rocks
20 Push Ups
10 Pull Ups

Workout of the Day

For Time:

9 DB Hang Power Cleans & Jerk Left
9 DB Hang Power Clean & Jerk Right
9 Calorie Row
15 DB Hang Power Clean & Jerk Left
15 DB Hang Power Clean & Jerk Right
15 Calorie Row
21 DB Hang Power Clean & Jerk Left
21 DB Hang Power Clean & Jerk Right
21 Calorie Row
15 DB Hang Power Clean & Jerk Left
15 DB Hang Power Clean & Jerk Right
15 Calorie Row
9 DB Hang Power Clean & Jerk Left
9 DB Hang Power Clean & Jerk Right
9 Calorie Row

m:45lbs f:30lbs

Cash Out

30 Incline Ring Push Ups

Warm Up

3 Rounds
10 Shoulder Taps each side
10 Mt Climbers L+R=1
10 Dive Bombers
10 Superman
10 Dead Bugs each leg

Workout of the Day

for Time

5 Strict Pull Ups

10 Hang Power Snatch 95/65
5 Strict Pull Ups

15 Handstand Push Ups
10 Hang Power Snatch
5 Strict Pull Ups

20 Weighted Lunges 2-30’s/2-20’s
15 Handstand Push Ups
10 Hang Power Snatch
5 Strict Pull Ups

25 Toes to Bar
20 Weighted Lunges L+R=1
15 Handstand Push Ups
10 Hang Power Snatch
5 Strict Pull Ups

30 Devil Press 2-30’s/2-20’s
25 Toes to Bar
20 Weighted Lunges
15 Handstand Push Ups
10 Hang Power Snatch
5 Strict Pull Ups

Cash Out

30 Rear Delt Flys
2-30’s/2-25’s

Warm Up

3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halo 5/5
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills

Workout of the Day

For Time

1000 meter Row
Then
5 Rounds
10 Ring Dips
10 6” A-Squats 35/26

800 meter Run
Then
5 Rounds
10 Push Ups
10 Deck Squats 35/26

Cash Out

5 Rounds
7 Ring Tricep Extension
7 Ring Bicep Curls

Warm Up

3 Rounds
10 Air Squats
10 Push Ups
10 Rimg Rows
10 Knee Raises

Workout of the Day

2 Rounds for Time of
21 Box jump, 24 inch box
21 Jumping pull-ups
21 Kettlebell swings, 1 pood
Walking Lunge, 21 steps
21 Knees to elbows
21 Push press, 45 pounds
21 Back extensions
21 Wall ball shots, 20 pound ball
21 Burpees
21 Double unders

Cash Out

50 Alternating Kettlebell Gorilla Rows each arm
2-53’s/2-35’s

Workout of the Day

5 Rounds for Time of

400 meter Row
5 Rounds of Macho Man

Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks
95/65