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Workout of the Day
Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps

Rest 2 minutes between sets

Workout of the Day

A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings

B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Workout of the Day
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)

Workout of the Day
In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump Overs
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Workout of the Day
A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Turkish Get-Ups x 1 rep each arm
Rest 60-90 seconds

B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Workout of the Day
A.
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B.
Four rounds for time of:
Ring Dips x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

Workout of the Day
A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps


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