Warm Up

3 Rounds
10 Air Squats
10 Dive Bombers
10 Dead Bugs 5/5
10 Good Mornings 45/30
5 Strict Pull Ups

Workout of the Day

5 Cycles

AMRAP 3 minutes

7 Box Jumps 20”
5 Hang Squat Cleans 75/55
3 Burpees

Rest 1 minute

Cash Out

3 Rounds
Max Rep Seated Barbell Curls
Rd 1: 45/30 Rd 2: 55/40 Rd 3: 65/50

Warm Up

3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos 5/5
10 Kettlebell Around the Worlds 10/10
10 Kettlebell Figure Eights 10/10
10 Kettlebell Windmills 5/5
Rd 1:Low, Rd 2:Hi, Rd 3 Hi/Low

Workout of the Day

9 min to complete

1000 meter Row
Then
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 minutes

9 minutes to complete

800 meter Run
Then
AMRAP
3 Pull Ups
6 Push Ups
9 Air Squats

Cash Out

3 min Weighted Bar Hang

Workout of the Day

11 Rounds for Time of

12 Sumo Deadlift High Pull 53/35
9 Wall Ball Shots 20/14
6 Toes To Bar

Warm Up
3 Rounds
10 V-Ups
10 Good Mornings
10 Cossak Squats
10 Scapula Contractions
10 Shoulder Taps each side (plank)

Workout of the Day

For Time
Run 400m
(wipe down treadmill)
50 Ring Rows
40 Med Ball Cleans
30 Burpees
40 Overhead Surrender Lunges 45/35
50 V-Twists L+R=1 45/35
Run 400m
(wipe down treadmill)

Cash Out

3 min Bar Hang

Warm Up

3 Rounds
10 Dumbbell Deadlifts
10 Dumbbell Hang Power Cleans
10 Dumbbell Squats
10 Dumbbell Shoulder to Overhead
10 Dumbbell Lunges each leg

Workout of the Day

10 Rounds for Time of
15 Push Ups
15 Double Kettlebell Swings
2-35’s/2-26’s
Then
45 Cal Row

Cash Out

3 min Plank on hands

Warm Up
3 Rounds
10 Jumping Lunges
10 Ring Rows
10 Dive Bombers
10 Hollow Rocks
10 Supermans

Workout of the Day

50 Sit Ups
30 Pull Ups
30 Overhead Squats 75/55

50 Sit Ups
2 Rounds
15 Pull Ups
15 Overhead Squats 75/55

50 Sit Ups
3 Rounds
10 Pull Ups
10 Overhead Squats 75/55

Cash Out

5 Rounds
10 Ring Rear Delt Flys
10 Hip Thrusts 75/55

Warm Up

10 Kettlebell Halos each way
10 Kettlebell Around the Worlds each way
10 Kettlebell Figure Eights each way
10 Kettlebell Low Windmills each side

Workout of the Day

27-21-15-9 reps of
Box Jumps 24”
Handstand Push Ups

Cash Out

50 Kettlebell Standing Pull Overs

Warm Up

10 Deadlifts
10 Upright Rows
10 Shouler to Overhead
10 Back Squats
25 Bar Hops L+R=2
45/30

Workout of the Day

50 Double Unders

40 Air Squats
50 Double Unders

30 Hang Power Cleans
40 Air Squats
50 Double

20 Thrusters
30 Hang Power Cleans
40 Air Squats
50 Double Unders

10 Curtis P’s
20 Thrusters
30 Hang Power Cleans
40 Air Squats
50 Double Unders
75/55

Cash Out

Find your 5 rep max Strict Curl

Workout at 11!

Workout of the Day

4 Big Rounds
500 Meter Row
3 Rounds
8 Hang Power Snatch 95/65
8 Toes Through Rings