Warm-up:
4 Rounds
50m Partner Carry
:10 Sec Hanging L-Sit
10 Jumping Split Lunges
10 Knee to Elbows
10 Partner Pushups

Challenge/Sport:
Max side lateral hops in 1 Minute

Workout of the Day:
AMRAP in 12 minutes of:

2 Hang Power Cleans 75% of 1RM
2 Rounds of 3 Burpees, 5 KB/DB Swings, 7 Box Jumps

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Warm-up:
Run 400m Forward
Run 400m Backwards
Skip 400m
2 Rounds
10 Groiner
10 Iron Cross
10 Scorpion

Workout of the Day:

For Time:
1000m Row
40 Deadlifts (155/105)
20 Dumbbell Push Press (50/35)
500m Row
28 Deadlifts (155/105)
15 Dumbbell Push Press (50/35)
250m Row
16 Deadlifts (155/105)
10 Dumbbell Push Press (50/35)

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Warm-up:
Run 1 mile

Workout of the Day:

  “Barbra”
5 Rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Squats

*Rest 3minutes between rounds*

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Warm-up:
500m Row
4 Rounds:
5 Pullups
10 Pushups
15 Squats

Workout of the Day:

3 Rounds For Time Of :

15 KB Swings @ 1.5/1 pood
15 Renegade Rows
15 Power Snatch @ 95/65
15 KTE

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Warm-up:
Burgener Warm x 3 (PVC, Bar x 2)
2 Rounds
10 Snatch Deadlifts
10 Muscle Snatch
10 Behind neck Push Press (Snatch Grip)
10 Turkish Getups (5 each arm)

Skill:
Snatch Pull
(This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull will occur)

Workout of the Day:

Snatch Pulls 10-7-5-3-1-1-1

Rest 10 Minutes

1 x Max rep Situps Rest 3minutes 1x Max rep Ring Dips

Warm-up:
100 Single Rope Jumps
10 V-ups
10-Toes to Bar
10 Hollow Rocks
10 Supermans
10 Back Extensions
10 Groiner Stretch
10 Scorpions
10 Iron Cross

Begging to be part of the fun

Workout of the Day:

Run or Row 5k

Finish with 100 Pushups

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Warm-up:
800m Run
Burgener Warm-up (2x)

Workout of the Day:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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