Warm-up:
10 Jumping Jacks
10 Split Jacks
10 Seal Jacks
High Knee Skip
High Knee Tuck
High Knee Run
Butt Kick Run
Walking Lunge
Straight Leg March
Figure Four
Backwards Lunge
Backwards Skip
Backwards Run
10 Prisoner Squats
10 Inch Worms

Strenth /Speed Complex:
5 Rounds (1minute Between Rounds)
10/10 Dumbbell Step-Ups
10/10 Split Box Jumps

Workout of the Day:

For Time:

100 Double Unders
50 Thrusters 45#
40 Anchored Situps
30 KB Swings 1.5/1 pood
20 Burpees
10 Pull ups
100 Double Unders

Post time and thoughts to comments

Recovery:
Samson Stretch 1min Each Side
Foam Roll-Quads

Warm-Up:
500m Row
Burgener Warm-up 3x
3 Rounds
10 Pushups
10 Squats
10 Pullups
10 Situps
10 Dips
10 Back Extensions
10 Pass Throughs

Power:
Power Snatch 3-3-3-3

Will You Come and Play????

Workout of the Day:
3 Rounds For Time of:

400 m run
145lb Deadlift 20 reps
20 Pushups
145lb Deadlft (snatch grip) 10 reps
5 HSPU

Post time and thoughts to comments

Warm-Up:
400m Run Backwards
2 Rounds
5 Burpee Laterals
7 Hollow Rocks
9 Ring Bridges
+ 2min Drill Shoulders

Workout of the Day:

4 Rounds for time of:

250m Row
25 Double Unders
25 Pullups

Post time to comments

Warm-up:
10 Jumping Jacks
10 Seal Jacks
High Knee Skip
High Knee Tuck
High Knee Run
Butt Kick Run
Figure 4
Straight leg march
10 Walking Lunges
10 Backward Lunges
Backward Skip Backward Run
10 Overhead Squats
10 Inch Worms
+ Shoulder Prep

Workout of the Day:

Bench Press 3-3-3-3

Rest 10minutes

AMRAP in 12 minutes

2 Deadlifts @ 80% 3RM
10 Plyo Pushups

Warm-Up:
4 Rounds
Jump Rope 1minute on/1minute off
2 Rounds
Hip Swings
Scorpion Stretch
Iron Cross Stretch
Groiner Stretch

6 amer’s gettin it done!

Workout of the Day:

5 Rounds

400m Sprint or 500m Row

Rest as needed between efforts

Finish with 50 GHD Situps or 75 Abmat Situps

Post times to comments

Recovery:
Foam Roll- Calves/Quads 5 minutes each

Warm-up:
500m Run
Burgener Warm-up 3x
3 Rounds
10 Squats
10 Pushups
10 Pullups
10 Situps
10 Back Extensions
10 Ring Dips

Skill:
Accumulate 2min. Handstand hold

Workout of the Day:

“Morrison”

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion,
36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on
September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

Warm-Up:
Skip 400m
Run 200 Backwards

3 Rounds
10 Squats
10 Muscle Snatch
10 Medball Cleans
10 Barbell Russian Twists

Power:
Close Grip Bench 3-3-3

Workout of the Day:

AMRAP in 7 Minutes of:

5 Squat Cleans (135/95)
10 Ring Dips:

Rest 4 Minutes

AMRAP in 7 Minutes of:

10 Deadlifts (135/95)
10 Double Unders