Warm Up

3 Rounds
100 Singles
10 Alternating Dead Bugs
10 Squat Thrusts
30 sec Bar Hang
30 sec Wall Sit
30 sec Handstand Hold

Workout of the Day

For Time
10-20-30-40-50-40-30-20-10
Sit Ups
2-4-6-8-10-8-6-4-2
Burpees
50-40-30-20-10-20-30-40-50
Double Unders

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

10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell Snatch right arm
Kettlebell Snatch left arm
Ring Dips
53/35

9-15-21-15-9 reps of
Kettlebell Waiter Lunge right arm
Kettlebell Waiter Lunge left arm
Pull Ups
35/26
L+R=2

Warm Up

2 Rounds
10 Step Ups each leg
10 Med Ball Cleans
10 Upright Rows 45/30
10 Strict Press 45/30
10 Cal Row
30 sec Sampson Stretch each side
30 sec Up Dog
30 sec Down Dog

Workout of the Day

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm Up

400 meter Run
3 Rounds
10 Jumping Air Squats
10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Ring Rows

Workout of the Day

21-18-15-12-9-6-3 Reps for Time of:
Kettlebell Swings 53/35
A-Squats 3″ 35/26

Then

400 meter Run
3 Rounds
14 Push Ups
7 Toes to Bar
400 meter Run
2 Rounds
14 Push Ups
7 Toes to Bar
400 meter Run
14 Push Ups
7 Toes to Bar

Warm Up

3 Rounds
100 Singles
10 Glute Bridge
10 Med Ball Squats

Workout of the Day

5 Rounds for time of:
5 Floor Wipers 95/65 L+R=1
10 Med Ball Cleans 20/14

4 Rounds for time of:
14 Handstand Push Ups
14 Alternating Step Ups 24″
L+R=2

3 Rounds for time of
50 Double Unders
30 Kettlebell Swings 53/35

Warm Up

3 Rounds
10 Walking Lunge Steps each leg
10 Alternating Dead Bugs
10 Up Downs
10 Shoulder Taps
10 Ring Rows

Workout of the Day

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Warm Up

3 Rounds
10 Dumbbell Deadlifts each side
10 Dumbbell Hang Power Cleans each side
10 Dumbbell Push Press each side
10 Dumbbell Squats each side

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Power Cleans left
Dumbbell Power Cleans right
Burpees to target
60/40

Warm Up

400 meter Run
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
40 Sit Ups
40 Walking Lunge Steps
20 Hang Power Snatch
40 Sit Ups
40 Walking Lunge Steps
20 Push Press
40 Sit Ups
40 Walking Lunge Steps
20 Sumo Deadlift High Pulls
40 Sit Ups
40 Walking Lunge Steps
20 Push Jerks
40 Sit Ups
40 Walking Lunge Steps
20 Hang Squat Cleans
40 Sit Ups
40 Walking Lunge Steps
L+R=2
75/55

Warm Up

3 Rounds
10 Dive Bombers
10 Hollow Rocks
10 Supermans
10 Air Squats
10 Ring Rows

Workout of the Day

For time:
500 meter Row
50 Jumping Pull Ups
50 Plate Ground to Overhead 45/35
50 Flying Push Ups 2″
400 meter Run

21-15-9 reps for time of:
Wall Ball Shots 20/14
Knees to Elbows

After each round complete
50 Double Unders

3 rounds for time of:
21 Deadlifts
15 Hang Power Cleans
9 Front Squats
95/65

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Overhead Press
10 Back Squats
2 Curtis P’s

Workout of the Day

Rounds for time of:
12 Box Jumps 20″
12 Back Squats 135/95

3 Rounds for time of:
12 Handstand Push Ups
12 Front Squats 115/75

3 Rounds for time of:
12 Toes to Bar
12 Overhead Squats 75/55