Warm Up

1000 meter Row
Then
2 Rounds
:30 sec/1 min/:90 sec
Bar Hang
Plank
Wall Sit

Workout of the Day

“Claudia”

5 Rounds for Time of
20 Kettlebell Swings 53/35
400 meter Run

Warm Up

400 meter Run
Then
3 Rounds
10 Dive Bombers
10 Squat Thrusts
10 Hollow Rocks
10 Supermans

Workout of the Day

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely two minutes between each round.

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

10 rounds for time of:
3 clean and jerks
3 burpees over the bar

or

10 rounds for time of:
3 snatches
3 burpees over the bar

Use the heaviest weight you can do 3 touch and go reps with.

Warm Up

3 Rounds
10 Air Squats
10 Push Ups
10 Ring Rows
10 Knee Raises
10 Good Mornings 45/30

Workout of the Day

Amrap 7 minutes of:
9 Deadlifts 135/95
7 Dumbbell Hang Power Snatch left 45/30
5 Box Overs 24″
9 Deadlifts 135/95
7 Dumbbell Hang Power Snatch right 45/30
5 Box Overs 24″

5 Rounds for time of:
8 Wall Ball Shots 20/14
6 Strict Pull-ups

400 meter Row
30 Floor Press 135/95
20 Handstand Push Ups
10 Strict Ring Dips

Warn Up

2 Rounds
10 Alternating Jumping Lunges
10 V-Twists 45/35
10 Good Mornings 45/30
30 sec Plank
30 sec Sampson Stretch each side
30 sec Up Dog
30 sec Down Dog

Workout of the Day

For Time

9-15-21-15-9 reps of
Ring Rows
Plate Ground to Overhead 45/35

10-9-8-7-6-5-4-3-2-1 reps of
Front Squats 95/65
Burpees

4 min Bar Hang
Every break complete
1st break 1 Wall Climb
2nd break 2 Wall Climbs
3rd break 3 Wall Climbs
Etc…

Warm Up

3 Rounds
10 Jumping Air Squats
10 Alternating Dead Bugs
10 Up Downs
10 Glute Bridge
10 One Arm Dumbbell Bent Rows

Workout of the Day

5 Rounds for time of:
15 One Arm Dumbbell Deadlifts right
15 One Arm Dumbbell Push Press right
25 Sit Ups
15 One Arm Dumbbell Deadlifts left
15 One Arm Dumbbell Push Press left
25 Sit Ups

Deadlifts 60/40
Push Press 35/25

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

5 Devil Press

10 Toes to Bar
5 Devil Press

15 Russian Kettlebell Swings
10 Toes to Bar
5 Devil Press

20 Weighted Walking Lunge Steps
15 Russian Kettlebell Swings
10 Toes to Bar
5 Devil Press

25 Wall Ball Shots
20 Weighted Walking Lunge Steps
15 Russian Kettlebell Swings
10 Toes to Bar
5 Devil Press

30 Ring Dips
25 Wall Ball Shots 20/14
20 Weighted Walking Lunge Steps
L+R=1 2-30’s/2-20’s
15 Russian Kettlebell Swings 70/53
10 Toes to Bar
5 Devil Press 2-30’s/2-20’s

Workout of the Day

For Time

21-18-15-12-9-6-3 reps of
Hang Power Cleans 75/55
Box Jumps 20″

Then

50 Double Unders
50 Handstand Push Ups
50 Double Unders

Then

2 Rounds
500 meter Row
15 ft Rope Ascent

Warm Up

3 Rounds
10 Squat Thrusts
10 Alternating Dead Bugs
10 Med Ball Squats
10 Straight Leg Deadlifts 45/30
10 Upright Rows 45/30

Workout of the Day

For Time

30 Box Jumps 20″
30 Floor Wipers 95/65 L+R=1
30 Med Ball Cleans 20/14
30 Bar Hops L+R=1
30 Ring Push Ups
30 V-Twists 45/35 L+R=1
30 Barbell Bent Rows 95/65
30 Grasshoppers L+R=1

Warm Up

400 meter Run
100 Singles
30 Mt Climbers
20 Jumping Air Squats
10 Up Downs

Workout of the Day

3 Rounds for time of:
10 Dumbbell Hang Power Snatch left 50/35
10 Dumbbell Hang Power Snatch Right
50/35
40 Walking Lunge Steps L+R=2

3 Rounds for time:
10 Wall Ball Shots
100 Singles
10 Wall Ball Shots
30 Double Unders
20/14

3 Rounds for time of:
10 Ring Dips
40 Air Squats