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 for Time of
Clean and Jerks 115/75
Bar Facing Burpees

Warm Up

3 Rounds
10 Mt Climbers
10 Kang Squats
10 Knee Raises
10 Shoulder Taps
10 Cal Row

10 Rep Max
Overhead Squat

Workout of the Day

4 Cycles

5 minutes to complete
1 min Max Rep Cal Row
1 min Max Rep Toes to Bar
1 min Max Rep Double Unders
Then
50 Sit Ups

Warm Up

400 meter Run
Then
3 Rounds
5 Up Downs
5 Dead Bugs L+R=1
5 Renegade Rows L+R=1
5 Dumbbell Shoulder Press

Workout of the Day

For Time

Run 400 meters
Then
5 Rounds
12 Handstand Push Ups
40ft Front Rack Lunge
6 Devil Press
40ft Front Rack Lunge
Then
Run 400 meters
2-30’s/2-20’s

Warm Up

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

10-10-10
Deadlift

Workout of the Day

AMRAP 6 minutes of
12 Push Ups
9 Med Ball Cleans 30/20
6 Knee to Elbows

3 Rounds for time of:
50 Double-unders
10 Deadlifts, 225/155

18-15-12-9 reps for time of:
Chest-to-bar Pull-ups
Box Jumps, 24″/20″

Warm Up

3 Rounds
10 Air Squats
10 V-Ups
10 Straight Leg Deadlifts 53/35
10 Hindu Push Ups
10 Ring Rows

5-5-5-5-5
Strict Press

Workout of the Day

9-15-21-27-21-15-9 Reps of
Goblet Squats 53/35
Jumping Pull Ups

Warm Up

200 meter Farmer Carry
2-40’s/2-30’s
2 Rounds
30 sec Wall Sit
30 sec Plank
30 sec Bar Hang
30 sec Sampson Stretch each side
30 sec Up Dog
30 sec Down Dog

Workout of the Day

Tabata Dumbbell Bench Press
Tabata Sit Ups
Tabata Hypertensions
Tabata Sit Ups
Tabata Dumbbell Bent Row
2-40’s/2-30’s

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

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
9 Pull Ups
12 Box Jumps 20″
15 Kettlebell Swings 53/35

10-9-8-7-6-5-4-3-2-1 Reps of
Squat Cleans 95/65
Handstand Push Ups

After each round complete
25 Double Unders

Warm Up

200 meter Run
200 meter Row
Then
2 Rounds
10 Alternating Dead Bugs
10 Romanian Deadlifts 45/30
10 Jumping Air Squats
10 Dive Bombers

Workout of the Day

For Time

21-15-9 reps of
Hang Power Snatch 95/65

After each round complete
400 meter Run

21-15-9 reps of
Burpees to target 6”

After each round complete
1 Legless Rope Ascent

21-15-9 reps of
Wall Ball Shots

After each round complete
500 meter Row

Warm Up

400 meter Run
Then
3 Rounds
10 Push Ups
10 Ring Rows
10 Knee Raises
10 Good Mornings 45/30

Workout of the Day

AMRAP 7 minutes
10 Alternating Step Ups 24″ L+R=2
8 Incline Push Ups
6 Knees to Elbows

Rest 2 minutes

AMRAP 7 minutes
10 Deadlifts
8 Hang Power Cleans
6 Front Squats
105/70

Rest 2 minutes

AMRAP 7 minutes
10 Walking Lunge Steps L+R=1
8 Grasshoppers L+R=1
6 Toes to Bar

Warm Up

3 Rounds
10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Jumping Lunges
5 Strict Pull Ups

Workout of the Day

For Time:
15 A-Squats 53/35 3″
30 Med Ball Cleans 30/20
45 Jumping Pull Ups
60 Air Squats
45 V-Twists 45/35 L+R=1
30 Wall Ball Sit Ups 30/20
15 Deck Squats 53/35
3 Rope Ascents