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

As many rounds as possible in 20 minutes of
20 Sit Ups
10 Ring Rows
20 Sit Ups
10 Push Ups
20 Sit Ups
10 Jumping Pull Ups

Warm Up

3 Rounds
10 Jumping Air Squats
10 Ring Rows
10 Push Ups
10 Hollow Rocks
10 Good Mornings 45/30
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog

Workout of the Day

For Time

30 Sumo Deadlift High Pulls 70/53
30 Handstand Push Ups
30 Front Squats 95/65
30 Burpees
Then
400 meter Run

2 Rounds
15 Sumo Deadlift High Pulls 70/53
15 Handstand Push Ups
15 Front Squats 95/65
15 Burpees
Then
400 meter Run

3 Rounds
10 Sumo Deadlift High Pulls 70/53
10 Handstand Push Ups
10 Front Squats 95/65
10 Burpees
Then
400 meter Run

Warm Up

400 meter Run
Then
2 Rounds
10 Up Downs
10 Dive Bombers
10 V-Ups
10 Kettlebell Straight Leg Deadlifts
10 Walking Lunge Steps each leg

Workout of the Day

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Weighted Step Ups left 35/26
Weighted Step Ups right 35/26
Pull Ups

27-21-15-9 reps of
Kettlebell Darcy Swing 35/26 L+R=2
Push Press 75/55

50 Double Unders
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
2 Curtis P’s
45/30

Workout of the Day

AMRAP 6 minutes
50 Singles
9 Wall Ball Shots 20/14
9 Plate Ground to Overhead 35/25

21-15-9
Weighted Up Downs 2-35’s/2-25’s
Front Squats 95/65

5 Rounds
5 Floor Wipers 95/65 L+R=1
10 Dumbbell Goblet Squats 60/40

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

100 Kettlebell Swings 53/35
80 Inverted Rows
60 Incline Push Ups 24″
40 Box Jumps 24″
20 Deck Squats 53/35

Warm Up

500 meter Row
Then
10 Air Squats
10 Sit Ups
10 Hypertensions
10 Pull Ups
10 Push Ups

Workout of the Day

For Time
1500 meter Row
90 Sit Ups
90 Walking Lunge Steps L+R=2

1000 meter Row
2 Rounds
45 Sit Ups
45 Walking Lunge Steps L+R=2

500 meter Row
3 Rounds
30 Sit Ups
30 Walking Lunge Steps L+R=2

Warm Up

3 Rounds
10 Dive Bombers
10 Alternating Dead Bugs
10 Squat Thrusts
10 Supermans
10 Walking Lunge Steps each leg

Workout of the Day

For Time

2 Rounds
10 Dumbbell Thrusters Left
10 Dumbbell Thrusters Right
10 Burpees
Then
50 Double Unders
400 meter Run

2 Rounds
10 Dumbbell Hang Power Snatch Left
10 Dumbbell Hang Power Snatch Right
10 Burpees
Then
50 Double Unders
400 meter Run

2 Rounds
10 Dumbbell Hang Squat Cleans Left
10 Dumbbell Hang Squat Cleans Right
10 Burpees
Then
50 Double Unders
400 meter Run

35lbs/25lbs

Warm Up

Run 400 meters
Then
3 Rounds
10 Grasshoppers
10 Up Downs
10 Leg Raises
10 Good Mornings 45/30
10 Back Squats 45/30

Workout of the Day

For Time

9-15-21 Reps of
Power Cleans 95/65
Handstand Push Ups

5 Rounds
10 A-Squats 3″ 35/26
10 Pull Ups
10 Ring Push Ups

21-15-9 Reps of
Kettlebell Taters 35/26
Hang Power Cleans 95/65

Warm Up

3 Rounds
10 Jumping Lunges
10 Alternating Dead Bugs
10 Kettlebell Deadlifts
10 Squat Thrusts
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog

Workout of the Day

Tabata V-Twists
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Air Squats
Rest 1 minute
Tabata Russian Kettlebell Swings 70/53
Rest 1 minute
Tabata Jumping Pull Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Warm Up

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

Workout of the Day

6 Rounds for time of:
12 Med Ball Cleans 20/14
8 Handstand Push Ups

21-15-9 reps for time of:
Hang Power Snatch 75/55
Toes to Bar

3 Rounds for time of:
12 Push Press 75/55
8 Ring Dips