Warm-up:
7 Minutes moving (your choice)

Workout of the Day:

Ring Dips (weighted) 5-5-5-5-5 (rest 3minutes between efforts)

Rest 5minutes

Tabata V-ups (:20sec work/:10sec rest x 8 cycles)

Rest 1 minute

Tabata Good Mornings (#45)

Rest 3-5 minutes

Finish with Tabata Row (damper 3)

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Warm-up:
1000m Row
3 Rounds
10 Single Arm Swings (each arm)
10 DB Presses
10 Single Leg Rope Jumps (each leg)

Skill:
Clean Pulls

Pullups…We Love ‘em!

Workout of the Day:
AMRAP in 15 minutes of:

15 Box Jumps
15 Push Press (115/85)
15 Pullups

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Warm-up:
Shuttle Run 200m
10 Pushups
10 OHS
10 Behind the neck Thruster
10 KB Swings
10 Inch Worms

Workout of the Day:

4 Rounds of:

25 Situps
15 Wall Balls
10 DB Squat Cleans

Recovery:
Foam Roll - Quads/Calves

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Warm-up:
400m Run
3 Rounds
5 Pullups
10 Push Press (PVC)
15 Squats
400m Run

6am Crew Bustin it out!!!

Workout of the Day:

Front Squats 10-8-6-4
              3-3-3-3
*Finish with a light set of 5 reps*

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Warm-up:
500m Row
200m Run
3 Rounds
3 HSPU
5 Toes to Bar
7 Ring Dips
9 Squats

Workout of the Day:

AMRAP in 3 minutes of:
20 Pushups
20 Double Unders
Rest 1 Minute

Repeat for 5 Cycles

Warm-up:
Jope rope barefoot for 6minutes.  Use any combination of
single jumps, double unders, side to side etc.

Workout of the Day:

Bench 5, 5, 3, 3, 1, 1, 1, 1
Strict Pull Ups 3 x max reps

Rest…Then…

Perform 3 Power Clean and Jerks every minute on the minute for 8 minutes

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Warm-up:
2 Rounds
10 KTE or Toes to Bar
15 Back/Hip Extension Combo
10 Turkish Getups
15 Bench Press (Change grip width each set)
15 Pullups

Let’s Get PRIMAL!!!!!
Workout of the Day:
All Out Efforts. on Rower

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off,
1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Go for total meters

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