Warm up:

Sampson Stretch (30 sec each leg)
Groiner Stretch (10 each leg)
Abductor Magnus Stretch (:30 sec each leg)
Leg Swings (front to back;side to side; 10 each leg)

AMRAP 12 Min:

5 Burpees
5 KTE
5 Wall balls
5 Pull ups

Skill/Challenge:

Static hang for time

Workout of the Day:

Deadlift 1-1-1-1-1-1-1

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Warm-up:
250m row
10 Burpees
10 Deadhang Pullups
10 Ring Pushups
10 Snatch Balances (PVC)
Burgener Warmup
10 V-ups
10 Box Jumps
10 Medball Cleans

Skill:
Dumbbell Clean

Workout of the Day:

10 Rounds for time of:

7 Dumbbell Squat Cleans
10 Slapping Pushups

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Warm-up:
Jump Rope :30sec Work/:30sec Rest x 6
Burgener Warm-up x 2 (Bar)

2 Rounds

Overhead Walking Lunge 10
10 Push Press (PVC)
10 Pass Throughs
10 Front Squats
10 Arch Rocks

Power/Sport:
Bar Turkish Get-up 2 x 2

Follow Directions Please!!!!

Workout of the Day:

Thrusters 3-3-3-3-3-3-3

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Warm-up:
400m Run

3 Rounds
10 Pushups
10 Situps
10 Squats
10 Supermans

Review/Skill:
Thruster

Workout of the Day:

    “Jackie”

1000m Row
50 Thrusters (45lb)
30 Pullups

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Warm-Up:
4 Rounds
“Bear Complex”
Clean
Front Squat
Push Press
Back Squat
*5 Reps per exercise is one round* Increase weight each round

Workout of the Day:

10-9-8-7-6-5-4-3-2-1 reps of:

Ring Dips
Box Jumps
KTE

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Warm up:

3 Rounds:

Hip swings (10 ea leg)
Medball cleans (10)
Arm circles (10 ea arm: forward/backward)
Burpee long jumps (10)
Hip extensions (10)

Mongo, Joe R & Greg…..picture perfect guys!

Work out of the Day:

“Diane”

For Time:

21-15-9
Deadlift (225/185)
Hand stand push ups

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Warm-up:
Front Squat Bar x 3 x 5
Box Jumps - 50 reps
Thrusters 45lb 3 x 5
Row 700 meters

Workout of the Day:

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.