Warm up:
Fish game!

3 Rounds:
10 Pass throughs
10 K2E
10 DB shoulder press
10 V-ups
10 KB deadlifts
10 Russian barbell twists
10 KB/DB swings

Work out of the Day:

Power cleans
1-1-1-1-1-1-1

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Warm up:

400 m run

3 Rounds:
100 single jump ropes
10 squats
10 pull ups
10 long jumps
10 push ups
butt kick down/back
high knee skip down/back
backwards run down/back

Work out of the Day:

5 Rounds for time of:

5 OHS
10 Burpees
15 Box jumps
400 m run

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Warm up:
250 m row @ damper 10

3 Rounds:
10 KB/DB swings
10 Good mornings/pvc
10 Scorpion stretch
10 Iron cross stretch
10 Ring rows

Work out of the Day:

Bentover barbell rows
(8,6,4 warm up)

3-3-3-3

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Warm-up:
Jump Rope 3 min.
Foam/Ball :30 each
-Chest
-Shoulders
-Back
-Triceps
Band Stretch (Shoulders/Chest)
3 Rounds
10 Seal Jacks
10 Pushups
:30 Hold Lower half (pushup)
10 DB Push Press
10 Pass Throughs

Paleo Big Macs….Do we dare?

Workout of the Day:

Bench Press 5-5-5-5-5 (straight sets with 90-93% of 1 RM)

Finish w/ Floor Press Circuit
:30 Sec Floor Press
:30 Sec Single arm Floor Press
:30 Sec Static Hold

Recovery:
Ball Roll - Pecs/Front Delts - 1min

Warm up:

Fish game

3 Rounds:
10 jumping jacks
10 seal jacks
10 split jacks
10 crab walks (side to side)
10 high knee tucks
10 long jumps
10 burpees
10 wall balls
10 pull ups

Work out of the Day:

Front squats
3-3-3-3-3

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Warm up:
200 m run
    +
7 candle sticks
15 hip extensions
30 seal jacks
    +
200 m run

Work out of the Day:

17 min AMRAP

200 m run
15 divebomber push ups
10 toes to bar

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Warm up:

650 m row

3 rounds:

10 hip swings (fb/ss)
10 russian med ball twists
10 walking lunges ea leg
10 toes to bar
10 groiner stretch ea leg
10 10 v-ups
10 good mornings/pvc

Work out of the Day:

1-1-1-1-1-1-1
Deadlifts

Increase load each round.

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