The Workout for Tuesday November 1st

Five Rounds

Sled

20 Push Ups

20 Hammer Drives

20 KB High Pulls each side

The Workout for Monday October 31st

5 Rounds

3 Behind the Neck Press/3 Press into Squat/3 Overhead Squats

100 Mountain Climbers

5 High Pull Power/Power Snatch from mid thigh

Run the stairs

5 Snatches

150 Jump Rope

The Workout for Friday October 28th

Four Rounds

10 Superstar Press each side

100 Jump Rope

20 Lawnmower Starts each side

100 Jump Rope

20 Lunge Chops each side

The Workout for Thursday October 27th

60 seconds work, 15 seconds rest

Dumbbell Push Press

Box Jump or Alternating Step up

American Swing

Wall Ball

Dumbbell DLHP

Then...

Descending Interval Planks
Work/Rest
60/30
50/25
40/20
30/15
20/10
10/0

The Workout for Wednesday October 26th

10 Rounds

10 Burpees

10 Deck Squats

10 Fighter Stance Dumbbell Thrusters

The Workout for Tuesday October 25th

21-18-15-12-9-6-3

Super Plank

Squat Jump

50-40-30-20-10

Mountain Climbers

Swings

5-4-3-2-1

Turkish Get Ups each side

Agility Ladder

The Workout for Monday October 24th

Three Rounds

Run one lap

10 Kb Snatches each arm

Then

Five Rounds

5 Barbell Cleans

Run to the fence and back

Then

Barbell Rollouts 3x10

The Workout for Friday October 21st

Three rounds

10 Inch Worm Push Ups

20 Mountain Hoppers

20 Mogul Jumps

20 Burpees

5 Combo Push Ups 

The Workout for Thursday October 20th

4 Rounds

10 Weighted Step Ups each leg

15 Modified Pull Ups

50 Overhead Walking Lunges w/weight plate

10 Kb Rows each arm

Run the stairs

The workout for Wednesday October 19th

5 Rounds

Sled

10 Dumbbell Snatches each side

20 Side Step Push Ups

50 Alternating Sledgehammer

The Workout for Monday October 17th

Three Rounds

30 Swings

15 Burpees

20 Double Kettlebell Cleans

20 Double Crunches

Three Rounds

10 Swing flip Squats

10 Hindu Push Ups

Then

Tabata Jump Rope

The Workout for Friday October 14th

AMRAP in 30 minutes

50 Alternating Sledgehammers
50 Mountain Climbers
25 Medicine Ball Slams
25 Burpees

The Workout for Thursday October 13th

5x 
5 Snatches/ Windmill/ Turkish Get-down (right side)
10 one-hand swings (right side)
5 Snatches/ Windmill/ Turkish Get-down (left side side)
10 one-hand swings (left side) 
Sled to trash cans and back

The Workout for Wednesday October 12th

4x
5 Deadlifts / 10 Barbell Rollouts (think ab roller with the barbell)
4x
5 Sumo Deadlifts / 20 Anchored Hip Raises
4x
5 Single Leg Deadlifts each side / 10 Floor Wipers
4x
5 KB Suitcase Deadlifts / 20 Russian Twists

The Workout for Tuesday October 11th

One minute rest between rounds, perform each exercise for one minute

Round 1: Weighted dumbbell squats

Round 2: Weighted dumbbell squats, jump rope

Round 3: Weighted dumbbell squats, jump rope, KB figure 8s

Round 4: Weighted dumbbell squats, jump rope, KB figure 8s, pushups

Round 5: Weighted dumbbell squats, jump rope, KB figure 8s, pushups, run length of room

Round 6: Weighted dumbbell squats, jump rope, KB figure 8s, pushups, run length of room, assisted pullups

The Workout for Monday October 10

5x, 30 seconds work, 15 seconds rest

KB Clean and Press right
KB Clean and Press left
Extra Super Planks (super plank plus inch worm)
Farmer's Walk
Burpees
KB Row right
KB Row left

The Workout for Friday October 7th

30 Minutes AMRAP

Sled Push

10 Kettlebell Burpees

10 Deck Squat Wall Balls

Playing With Deck Squats

A couple of deck squat variants

Swing/Clean/Swing/Snatch

Complex

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The Workout for Thursday October 6th

A Flow Drill

10 Hand to Hand Swings/5 High Pull Snatches each side/10 Figure 8 w/hold/5 Reverse Lunge Presses each side/20 Swings

Then with two kettlebells perform the following complex:

Swing/Clean/Swing/Snatch x 10

Start over with the flow drill and perform two more times.

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The Workout for Wednesday October 5th

5 Rounds

3 High Hang Cleans

3 Cleans from knee height

3 Cleans from below the knee

3 Cleans

Then

5 Rounds

5 RDL

5 Front Squats

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The Workout do Tuesday October 4th

15-20-25-20-15

Sledgehammer right

Sledgehammer left

Sledgehammer middle

Modified Pull ups

Reverse Lunges

Push Ups

The Workout for Monday October 3rd

Three rounds

20 Side Step Swings

10 Goblet Squats

20 Half Turn Swings

10 Shooters Push

Run one lap around building

Then...

Three rounds

20 Side step Snatches

10 Swing flip Squats

The Workout for Saturday October 1st

Three Rounds

25 Flying Burpees

10 Kipping Toes to Bar

10 Star Jumps

Then

Three Rounds

30 seconds work, 15 seconds rest, one minute rest between rounds

Right hand Sledge Hammer

Left Hand Sledge Hammer

Alternating Sledge Hammer

Middle Sledge Hammer