Warm Up

5 Rounds

20’ Bear Crawl
20’ Broad Jump
20’ Crab Walk

Workout of the Day

10 Dumbbell Strict Press
30 Weighted Box Overs 20”
20 Dumbbell Push Press
20 Devil Press
30 Dumbbell Push or Split Jerk
10 Manmakers

2-35’s/2-25’s for all movements.

Cash Out

5 Rounds

10 Dumbbell Hammer Curls
10 Dumbbell Skull Crushers
2-35’s/2-25’s

Warm Up
3 Rounds
Kettlebell Halo
Kettlebell Around the World
Kettlebell Figure Eight
Kettlebell Kneeling Windmill
10 Reps each Direction
Increase weight each round

Workout of the Day

For Time

50-40-30-20-10 reps of
Kettlebell Swings
Kettlebell Pull Over/Sit Ups
35/26

Cash Out

3 Rounds

5 Standing Kettlebell High/Low Windmills
5 Left/5 Right

Warm Up

800m Run
Then
10 Up/Downs
10 TGU 5/5
10 Dead Bugs each leg
1 min Plank Hold
1 min Bar Hang
1 min Handstand Hold
1 min Chin Over Bar Hang

Workout of the Day

For Time

40 Burpees
20 Back Squats(Bodyweight)
30 Burpees
30 Back Squats (3/4 Bodyweight)
20 Burpees
40 Back Squats (1/2 Bodyweight)
150 Walking Lunge Steps L+R=2

Cash Out

100 Calf Raises(standing on 45lb plate)
Holding 25lbs

Warm Up

1111 meter Row
Then
Tabata
Alternating Sampson Stretch Left/Right
Alternating Up Dog/Down Dog
8 Cycles of Each

Workout of the Day

25 Strict Sit Ups (anchored)
25 Strict Ring Dips
25 Strict Sit Ups (anchored)
25 Strict Pull Ups
25 Strict Sit Ups (anchored)
25 Strict Handstand Push Ups
25 Strict Sit Ups (anchored)
25 Strict Ring Rows
25 Strict Sit Ups (anchored)
25 Strict Parallette Push Ups
25 Strict Sit Ups (anchored)

Cash Out

400m Farmer Carry

Warm Up

3 Rounds

10 Air Squats
10 Dive Bombers
10 Superman
10 Knee Raises
5 Strict Pull Ups

Workout of the Day

AMRAP 6 minutes

5 Hang Power Cleans 115/75
5 Front Squats 115/75
30 Double Unders

Rest 90 seconds

AMRAP 6 minutes

7 Hang Power Cleans 95/65
7 Front Squats 95/65
30 Double Unders

Rest 90 seconds

AMRAP 6 minutes

9 Hang Power Cleans 75/55
9 Front Squats 75/55
30 Double Unders

Cash Out

50 Hip Thrusts
115/75

Workout of the Day

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Warm Up

Run 400m
Then
3 Rounds
10 DB Deadlifts
10 DB Renegade Rows
10 DB Floor Press
10 DB Squats

Workout of the Day

“Jonesworthy”

6 rounds for time of:
80-64-50-32-16-8 reps
Overhead Plate Lunge 25/15 L+R=2
40-32-25-16-8-4 reps
Dumbell Hang Power Cleans
2-30’s/2-20’s
20-16-12-8-4-2 reps
Ring Push Ups

Cash Out

3 Rounds
10 DB Skull Crushers
10 DB Hammer Curls

Warm Up

3 Rounds

10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Jumping Air Squats
10 Ring Rows

Workout of the Day

For Time

17 Strict Pull Ups
Then
21-18-15-12-9-6-3 reps of
Wall Ball Shots 20/14
After each round complete
33 Double Unders
Then
17 Strict Pull Ups

Cash Out

30 Hyperextensions

Warm Up

2222 meter Row
Then
5 Hindu Push Ups
10 Squat Thrusts
20 Glute Bridge
30 Hindu Squats
40 Jumping Jacks

Workout of the Day

13 Rounds for Time of

4 Handstand Push Ups
6 Russian Kettlebell Swings 70/53
8 Med Ball V-Twists L+R=1 20/14

Cash Out

3 Rounds
10 Kettlebell Windmills each side
15 Kettlebell Flat Back Pull Overs
Choose weight

Warm Up

3 Rounds
10 Sumo Deadlift High Pulls
10 Front Squats
10 Strict Press
10 Good Mornings
10 Floor Wipers
45/30

Workout of the Day

21-15-9 Reps for Time of
Hang Squat Cleans 75/55
Ring Dips

Cash Out

Accumulate
30s L-Sit
1 min Chin Over Bar
90s Handstand Hold
2 min Bar Hang
Partition as needed.