Warm Up

3 Rounds
Row 200 meters
Run 200 meters

1 Rep Max
Power Clean

Workout of the Day

5 minutes to complete
1 min Max Rep Handstand Push Ups
1 min Max Rep Kettlebell Swings 53/35
Run 400 meters

5 minutes to complete
1 min Max Rep Handstand Push Ups
1 min Max Rep Kettlebell Swings 53/35
Row 500 meters

5 minutes to complete
1 min Max Rep Handstand Push Ups
1 min Max Rep Kettlebell Swings 53/35
Run 400 meters

5 minutes to complete
1 min Max Rep Handstand Push Ups
1 min Max Rep Kettlebell Swings 53/35
Row 500 meters

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

4 minutes to complete
25 Wall Ball Shots 20/14
10 Burpees
Max Rep Walking Lunge Steps

Rest 1 minute

4 minutes to complete
25 Wall Ball Shots 20/14
15 Burpees
Max Rep Walking Lunge Steps

Rest 1 minute

4 minutes to complete
25 Wall Ball Shots 20/14
20 Burpees
Max Rep Walking Lunge Steps

Rest 1 minutes

4 minutes to complete
25 Wall Ball Shots 20/14
25 Burpees
Max Rep Walking Lunge Steps

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats

1 Rep Max
Power Snatch

Workout of the Day

For Time

18 Deadlifts 155/105
24 Toes to Bar
36 Push Ups

2 Rounds
9 Deadlifts 155/105
12 Toes to Bar
18 Push Ups

3 Rounds
6 Deadlifts 155/105
8 Toes to Bar
12 Push Ups

Warm Up

200 meter Farmer Carry 2-30’s/2-20’s
Then
3 Rounds
100 Singles
10 Box Step Ups each leg
10 Strict Sit Ups
5 Strict Ring Pull Ups

Workout of the Day

For Time

7 minutes to complete
400 meter Run
Then AMRAP
4 Chest to Bar Pull Ups
6 Hang Clusters 95/65
8 Box Jumps 20″

Then

5-4-3-2-1 reps of
Devil Press 2-20’s/2-20’s
Wall Climbs 95/65

Then

50-40-30-20-10 reps of
Sit Ups
Double Unders

Warm Up

3 Rounds
10 Shoulder Taps
10 Alternating Dead Bugs
10 Romanian Deadlifts 45/35
10 Alternating Jumping Lunges
5 Strict Pull Ups
3 Strict Ring Dips

Workout of the Day

For Time

10-9-8-7-6-5-4-3-2-1 Reps of
Toes to Bar
Front Squats 115/75

5 Rounds
3 Muscle Ups
1 Rope Climb

21-15-9 Reps of
Handstand Push Ups
Bar Hops L+R=1

Warm Up

2 Rounds
200 meter Row
10 Kang Squats
10 Glute Bridge
5 Up Downs
2 Inch Worms

Workout of the Day

For Time:

18-12-9 reps of
Kettlebell Snatch Left 53/35
Kettlebell Snatch Right 53/35
Burpees

Then

500 meter Row
100 meter Waiter Carry Left
100 meter Waiter Carry Right
500 meter Row

Then

18-12-9 reps of
Dumbbell Hang Power Clean and Jerks
Left 50/35
Dumbbell Hang Power Clean and Jerks
Right 50/35
Box Jumps 20″

Warm Up

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

1 Rep Max
Turkish Get Up
Left & Right

Workout of the Day

4 minutes to complete
25 Push Ups
40 Double Unders
Max Rep Sit Ups

Rest 1 minute

4 minutes to complete
25 Push Ups
60 Double Unders
Max Rep Sit Ups

Rest 1 minute

4 minutes to complete
25 Push Ups
80 Double Unders
Max Rep Sit Ups

Rest 1 minutes

4 minutes to complete
20 Push Ups
100 Double Unders
Max Rep Sit Ups

Warm Up

200 meter Dumbbell Waiter Carry
2 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats

10 Rep Max
Sumo Deadlift

Workout of the Day

10 Rounds for time of
9 Sumo Deadlift High Pulls 75/55
40ft Walking Lunge
9 Dumbbell Thrusters 2-30’s/2-20’s
40ft Walking Lunge

Warm Up

Run 400 meters
Then
10 Walking Lunge Steps
10 Dive Bombers
10 Ring Rows
10 Russian Kettlebell Swings
5 Curtis P’s 45/30

Workout of the Day

Chicken Pot Pie
1 Round of Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

1 Round of Helen
400 meter Run
21 Kettlebell Swings 53/35
12 Pull Ups

2 Rounds of DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105

5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Warm Up

200 meter Run
2 Rounds
10 Deadlifts
10 Hang Muscle Cleans
10 Overhead Press
10 Back Squats

1 Rep Max
Full Clean

Workout of the Day

“Grettel”
10 rounds for time of:
3 Clean & Jerks, 135/95
3 Bar-facing Burpees