Warm Up

3 Rounds
10 Shoulder Taps each side
10 Mt Climbers L+R=1
10 Dive Bombers
10 Superman
10 Dead Bugs each leg

Workout of the Day

for Time

5 Burpee Box Jumps 20″

10 Overhead Squats 75/55
5 Burpee Box Jumps 20″

15 Incline Push Ups 20″
10 Overhead Squats 75/55
5 Burpee Box Jumps 20″

20 Overhead Walking Lunge 35/25 l+R=1
15 Incline Push Ups 20″
10 Overhead Squats 75/55
5 Burpee Box Jumps 20″

25 Floor Wipers 75/55 L+R=1
20 Overhead Walking Lunge 35/25 l+R=1
15 Incline Push Ups 20″
10 Overhead Squats 75/55
5 Burpee Box Jumps 20″

30 Cal Row
25 Floor Wipers 75/55 L+R=1
20 Overhead Walking Lunge 35/25 l+R=1
15 Incline Push Ups 20″
10 Overhead Squats 75/55
5 Burpee Box Jumps 20″

Warm Up

400 meter run
Then
3 Rounds
10 Air Squats
10 Push Ups
10 Sit Ups
10 Good Mornings
5 Up Downs

Then

Deadlift
10 rep Max

Workout of the Day

“DT”
5 Rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

Warm Up

3 Rounds
10 Alternating Jumping Lunges
10 Shoulder Taps
10 Alternating Dead Bugs
10 Glute Bridge
10 Kang Squats 45/30

Workout of the Day

500 meter Row
90 Sit Ups
30 Front Squats 95/65

500 meter Row
2 Rounds
45 Sit Ups
15 Front Squats 95/65

500 meter Row
3 Rounds
30 Sit Ups
10 Front Squats 95/65

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

10 Deadlifts 155/125
10 Wall Ball Shots 20/14

*Stop and perform 7 Burpees every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 3-min Plank Hold

Post rounds of the AMRAP and total time to complete the Plank Hold.

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

3 Rounds
7 Deck Squats 53/35
14 Box Jumps 20″

5 Rounds
6 Kettlebell Swings 70/53
12 Push Ups

3 Rounds
50 Double Unders
50 Walking Lunge Steps L+R=2

Warm Up:

3 Rounds
10 Walking Lunge Steps
10 Push Ups
10 Hollow Rocks
10 Supermans
5 Up Downs
20 sec Sampson Stretch each side

Workout of the Day

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of
Clean and Jerk 115/75

After each round complete
20 Bar Hops L+R=1

Warm Up

3 Rounds
10 Power Cleans
10 Overhead Press
10 Back Squats
45/30
20 sec Up Dog
20 sec Down Dog
20 sec Handstand Hold

Workout of the Day

5 Rounds each for time of:
21 Walking Lunge Steps each leg
15 Hang Power Cleans 75/55
9 Handstand Push Ups
6 Burpees

Rest 2 minutes

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

For Time:

27-21-15-9 reps of
Kettlebell Swings 53/35
Push Ups

After each round complete 150 Singles

Then

5 Rounds
15 Deadlifts 115/75
12 Push Press 75/55

Then

30-20-10 reps of
Goblet Squats 53/35
Calorie Row

Warm Up

Run 400 meters
Then 3 Rounds
10 Air Squats
10 Push Ups
10 Hollow Rocks
10 Supermans
5 Up Downs
20 sec Sampson Stretch each side

Workout of the Day

For Time:

60 Weighted Sit Ups 35/26
30 Wall Ball Shots 20/14

Run 400 meters

2 Rounds
30 Weighted Sit Ups 35/26
15 Wall Ball Shots 20/14

Run 400 meters

3 Rounds
20 Weighted Sit Ups 35/26
10 Wall Ball Shots 20/14

Run 400 meters

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Strict Press
10 Back Squats
45/30
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog
Workout of the Day

AMRAP 7 minutes
9 Handstand Push Ups
7 Power Cleans 95/65
5 Chest to Bar Pull Ups

Then

7 Rounds
9 Front Squats 95/65
7 Ring Push Ups
5 Toes to Bar