Warm-up:
(4) Tabata Rows (:20 sec work/:10 sec Rest)

3 Rounds

10 OHS
10 Groiner Stretches
10 Pass Throughs
10 Box Jumps
10 KTE
10 Snatch Balances

Skill:
Dumbbell Snatch

“People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world.”
- Michael Josephson

Workout of the Day:

For Time:
300 Single Jump Ropes
Dumbbell Snatch, 40 Reps
200 Single Jump Ropes
Dumbbell Snatch, 30 Reps
100 Single Jump Ropes
Dumbbell Snatch, 20 Reps

*These are single arm snatches, alternating arms*

Post thoughts and time to comments

Warm up:

500 m row
Then…
3 Rounds:
10 pass throughs
10 ring rows
10 wall balls
10 arch rocks
10 mountain climbers

Work out of the Day:

5 Rounds:

30 sec Pull ups (kipping (w/o band!) OR jumping!)
30 sec Rest
30 sec Push ups
30 sec Rest
30 sec Sit ups
30 sec Rest
30 sec SDHP (75/45)
30 sec Rest

*Score is total reps completed in all 5 rounds.

Warm up:

100 jump ropes
Then….
3 rounds:

5 Chest to bar pull ups
10 Walking lunges
Butt kicks/down & back
10 DB push presses

Skill/Challenge:
Sots press (pvc/tb/bar/DB)

Jaina & Tiffany having fun at the box as always!

Work out of the Day:

5 Rounds:

5 Handstand push ups
7 Squat cleans (115/75)
9 Box jumps

Post time to comments.

Warm up:

Sampson Stretch (30 sec each side)
Iron Cross Stretch (10 ea leg)
Scorpion Stretch (10 ea leg)
Hip swings: side & front to back (10 ea leg)
10 Ring Rows
10 Pass Throughs

Even Jude asks, “You want me to row how many times???”

Work out of the Day:

500 m row (7 times)

*Rest as needed between efforts.

Post times to comments.

Warm-up:

1minute Jump Rope
:30 Sec Pushups
1minute Jump Rope
:30 Sec Squats
1minute Jump Rope
:30 Sec Situps
1minute Jump Rope
:30 Sec Arch Rocks

Workout of the Day:

5 Rounds

Max Bodyweight Bench Press
40 Swings (54/36) (can rest during swings but KB/DB cannot touch ground until finished)

Rest no more than 4 Minutes between sets

Post total reps (including swings) and thoughts to comments.

Warm up:

500 m row (go for a PR!)

2 Rounds:

10 pass throughs
10 walking lunges w/ pvc overhead
10 KB swings

Work out of the Day:

Push Press 4x3
* Increasing weight each set

Then….

AMRAP 15 Min

5 Power snatches (95/65)
10 Air squats
15 Sit ups

Recovery:

Shoulder mobility work/Sampson stretch

Post rounds to comments.

Warm Up:

2 minutes jump rope
Then…

4 Rounds:
Pass throughs (10)
Mountain climbers (10 ea leg)
Hollow rocks (7)
Wall balls (7)

Work out of the Day:

For Time:

Push Press (Men 95 lbs/Women 65 lbs)
6-8-10-12-14-16-18-20
Pull ups
20-18-16-14-12-10-8-6

Post times to coments.