Warm Up

3 Rounds

10 Kettlebell Around the World each direction
10 Kettlebell Figure Eights each direction
10 Kettlebell Halos each direction
Rd 1: 1 Turkish Get Up each side
Rd 2: 2 Turkish Get Ups each side
Rd 3: 3 Turkish Get Ups each side

Workout of the Day

For Time

10 Burpees

10 Burpees
20 Pull Ups

10 Burpees
20 Pull Ups
40 Push Ups

10 Burpees
20 Pull Ups
40 Push Ups
80 Air Squats

10 Burpees
20 Pull Ups
40 Push Ups
80 Air Squats
160 Sit Ups

Cash Out

100 Weighted Lunge Steps
2-25lb Dumbbells

Workout of the Day

1000 meter Row
50 Goblet Squats 53/35
40 Plate Ground to Overhead 45/35
30 Burpees
20 Burpee Box Overs 20”
10 Burpee Pull Ups

Warm Up

3 Rounds

10 V-Ups
10 Jumping Lunges
10 Good Mornings 45/30
10 Upright Rows 45/30
10 Overhead Press 45/30

27-21-15-9 reps of

Wall Ball Shots 20/14
Hang Power Snatch 75/55

Cash Out

3 Rounds

1 min Unbroken Farmer Hold
With 2 Kettlebells or Dumbbells
Start heavy and increase weight each Round if possible.

Warm Up

1111 meter Row
Then
3 Rounds
100 Singles
2 Inch Worms
10 Squat Thrusts
10 Mt Climbers

Workout of the Day

30-60-90-120-150-120-90-60-30 reps of
Singles
10-20-30-40-50-40-30-20-10 reps of
Sit Ups
1-2-3-4-5-4-3-2-1 reps of
Wall Climbs

Cash Out

3 Rounds
Max Rep Unbroken V-Twists 15lbs

Warm Up

3 Rounds
10 Kettlebell Halo each
direction
10 Kettlebell Around the Worlds each direction
10 Kettlebell Figure Eights each direction
10 Kettlebell Hand to Hand Swings each arm
35/26

Workout of the Day

1-2-3-4-5-6-7-8-9-10 reps of
Handstand Push Ups
Back Squats 135/95

Immediately followed by

10-9-8-7-6-5-4-3-2-1 reps of
Push Ups
Back Squats 135/95

Cash Out

3 Rounds
12 Hip Thrusts
12 Roll Outs
135/95

Warm Up

3 Rounds

10 Jumping Air Squats
30 sec Wall Sit
10 Ring Rows
30 sec Bar Hang
10 Dive Bombers
30 sec Handstand Hold

Workout of the Day

AMRAP 5 Minutes

12 Toes to Bar
12 Kettlebell Swings 53/35
12 Box Jumps 24”

Rest 90 seconds

AMRAP 5 minutes

9 Toes to Bar
9 Kettlebell Swings 53/35
9 Box Jumps 24”

Rest 90 seconds

AMRAP 5 minutes

6 Toes to Bar
6 Kettlebell Swings 53/35
6 Box Jumps 20”

Cash Out

Max Plank Hold

Warm Up

3 Rounds

10 Lunges Each Leg
10 Dead Bugs Each Leg
10 TGU Each Side
10 Up Downs

Workout of the Day

3 Rounds for Time of

49 Air Squats
23 Burpees
14 Hang Power Clean and Push Jerks 75/55

Cash Out

50 Incline Ring Push Ups feet on 20” Box
Every break complete 15 Leg Raises

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Warm Up

3 Rounds

10 Ring Rows
10 Air Squats
10 Knee Raises
10 Hyperextensions
10 Push Ups

Workout of the Day

30 Weighted Lunge Steps
30 Ring Dips
30 Weighted Lunge Steps
30 Handstand Push Ups
30 Weighted Lunge Steps
30 Ring Push Ups
30 Weighted Lunge Steps
L+R=2 2-40’s/2-30’s

Cash Out

3 Rounds
8 Dumbbell Leg Curls 40/30
Rest 2 minutes

Warm Up

3333 meter Row

Workout of the Day

10 Rounds for Time of

6 Wall Ball Shots 20/14
9 Sumo Deadlift High Pulls 65/45
12 V-Twists 25lbs L+R=1

Cash Out

AMRAP 7 minutes

10 Unbroken Floor Wipers L+R=1
65/45