Workout of the Day

For Time
30 Box Jumps 24”
30 Jumping Pull-Ups
30 Kettlebell Swings 35lbs
30 Walking Lunges
30 Knees-to-Elbows
30 Push Presses 45lbs
30 Back Extensions
30 Wall Ball Shots 20/14
30 Burpees
30 Double-Unders

Warm Up

10 Air Squats
10 Dive Bombers
10 Hollow Rocks
10 Superman’s
10 Ring Rows

Workout of the Day

10 Rounds for Time of

10 Hang Power Cleans
8 Renegade Rows L+R=2
6 Box Overs 20”
4 Thrusters
2 Manmakers
2-35lb Dumbbells/2-25lb Dumbbells

Cash Out

50 Dumbbell Floor Press

Warm Up

4 Rounds
Run 100 meters
12 Jumping Air Squats

Workout of the Day

“Tabata”

Tabata Walking Lunge Steps
Rest 1 minute
Tabata Kettlebell Swings 53/35
Rest 1 minute
Tabata Jumping Ring Dips
Rest 1 minute
Tabata Calorie Row
Rest 1 minute
Tabata Handstand Push Ups

Cash Out

42 Ring Tricep Extensions

Warm Up

Run 800 meters
1 min Plank
1 min Bar Hang
1 min Wall Sit
1 min Hollow Hold

Workout of the Day

4 Rounds

5 min to complete

1 min Max Rep Hang Power Snatch 75/55
1 min Max Rep Bar Hops L+R=1
1 min Max Rep Overhead Squats 75/55
18 Burpees to Target 6″ over max reach

Cash Out

5 Rounds
10 Ring Rear Delt Fly
10 Ring Curls

Warm Up

Row 2020 meters
Then
Bear Crawl 100ft
Crab Walk 100ft
5 cycles
20sec/20sec
Up Dog/Down Dog

Workout of the Day

20 Toes to Bar
40 Sumo Box Jumps 20”
60 Strict Sit Ups (anchored)

2 Rounds
10 Toes to Bar
20 Sumo Box Jumps 20”
30 Strict Sit Ups (anchored)

4 Rounds
5 Toes to Bar
10 Sumo Box Jumps 20”
15 Strict Sit Ups (anchored)

Cash Out

5 Rounds
10 Alternating One Deadlifts
45/30

Warm Up

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

Workout of the Day

4 Big Rounds

200 Singles
3 Rounds
7 Hang Squat Cleans 75/55
7 Push Ups
7 Wall Ball Shots 20/14
7 Pull Ups

Cash Out

25 Kettlebell Plank Drag Through
Each way
35/26

Workout of the Day

WOD:

5 Rounds Each for Time of

45 Sit Ups
30 Depth Box Jumps
15 sec L-Sit

Rest 1 minute

Warm Up

3 Rounds
10 Jumping Lunges each leg
10 TGU each side
10 Knee Raises
10 Scapula Contractions
10 Glute Bridges

Workout of the Day

40-32-25-16-8-4 reps of
Jumping Pull Ups
20-16-12-8-4-2 reps of
Handstand Push Ups
10-8-6-4-2-1 reps of
Devil Press 2-30’s/2-20’s

Cash Out

50 Ring Bicep Curls

Warm Up

Row 1234 meters
Then
2 Rounds
10 Sumo Deadlift High Pulls
10 Push Press
10 Back Squats
20 sec Sampson Stretch left
20 sec Sampson Stretch right
20 sec Up Dog
20 sec Down Dog

Workout of the Day

For Time

27-21-15-9 reps of
Back Squats 135/95
Kettlebell Swings 70/53

After each round complete
66 Double Unders

Cash Out

27-21-15-9 reps of
Split Lunge left
Split Lunge right
65/45

Warm Up

3 Rounds
10 DB Deadlifts Left
10 DB Deadlifts Right
10 DB Squats Left
10 DB Squats Right
10 DB Overhead Press Left
10 DB Overhead Press Right

Workout of the Day

For Time

55 Wall Ball Sit Ups 20/14
Then
25-20-15-10-5 reps of
Dumbbell Bent Row
Dumbbell Bench Press
2-50’s/2-35’s
Then
55 Wall Ball Sit Ups 20/14

Cash Out

100 Dumbbell Shrugs
2-50’s/2-35’s