The Workout for Wednesday February 29th

Run one lap

20 American Swings

10 Pull Ups

X 8

The Workout for Tuesday February 28th

Five Rounds

5 Dumbbell Deadlifts

5 Dumbbell Deadlift High Pulls

5 Dumbbell Shoulder Squats

5 Dumbbell Presses

5 Dumbbell Squat Presses

5 Dumbbell Cleans

Then, Five Rounds

5 Dumbbell Power Clean & Press

5 Dumbbell Clean & Press

The Workout for Monday February 27th

Hammer Drives 60

Double Kettlebell Squat 10

Chariot Rope 60

Double Kettlebell Clean 10

The Workout for Friday February 24th

5 Arm bar each side

5 One arm Get Up Sit Up each side

5 T Plank Snatch each side

5 Reverse Plank Press each side

5 Overhead Squat to Reverse Lunge to Sit each side

5 Reverse Lunge Press each side

Run to the fence and back

Three Rounds

The Workout for Thursday February 23rd

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

Modified Pull Ups

Parallette Dips

Double Sit Up

Burpees

The Workout for Wednesday February 22nd

Five Rounds

Overhead Squats x 3
Snatch Landings x 3
Muscle Snatches x 3
Hip Snatch Pulls x 3
Hang Snatch Pass By x 3

Three Rounds

Hang High Pull x 3/Hang Snatch x 1
Hang Power Snatch/Hang Split Snatch x 5

Five Rounds

Behind-the-Neck Thrusters x 5
Anchored Hip Raise x 10

The Workout for Tuesday February 21st

15 Kb Snatches each side

25 Sledgehammer strikes each side

30 Alternating Swings

50 Alternating Hammers

25 American Swings

25 Hammer Drives

Three rounds

The Workout for Monday February 20th

5 Rounds

Clean Pull/Clean High Pull/Power Clean/Clean x 5

Front Squat/Reverse Lunge x 5

Push Press/Split Jerk x 5

The Workout for Friday February 17th

5 Lunge Style Turkish Get Ups each side

5 Hardstyle Get Ups each side

5 Squat Style Get Ups each side

5 Slo Mo Progressive Get Ups each side

5 Fluid Style Get Ups each side

5 Snatch Half Get Ups each side

10 Two Hand Get Ups

10 Goblet Get Ups

The Workout for Thursday February 16th

Deadlift 5 x 5

Hang Snatch 5 x 5

Overhead Squat 5 x 5

Increase weight each set on all movements

The Workout for Wednesday February 15th

Four Rounds

Agility Ladder x 3

20 Step Ups each

30 Swings

10 Dips

20 Modified Pull UPS

Why You Should Eat Brightly Colored Fruits and Vegetables | Mark's Daily Apple

Why You Should Eat Brightly Colored Fruits and Vegetables | Mark's Daily Apple

The Workout for Tuesday February 14th

5 Hang Power Clean/10 Push Ups x 3

10 Hang Power Clean Reverse Lunges/10 Barbell Rows x 3

5 Push/5 Front Squats x 3

10 Clean Squat Push Press x 3

The Workout for Monday February 13th

 Dumbbell Full Body Attack is as follows:

1. Establish a plank position on the dumbbells
2. Push Up on the Dumbbells/Renegade Row to Extension on each side
3. Re-establish the plank, then drop the hips toward the floor to arch the back, then jump to your feet as you come out of the arch.
4. Perform a Deadlift High Pull
5. Perform a Clean with a full squat, then press the dumbbells overhead as you return to the standing position.
6. Repeat for the required number of reps

The Workout

10 Dumbbell Full Body Attacks

Sprint one lap

8 Dumbbell Full Body Attacks

Sprint one lap

6 Dumbbell Full Body Attacks

Sprint one lap

4 Dumbbell Full Body Attacks

Sprint one lap

2 Dumbbell Full Body Attacks

Sprint one lap

The Workout for Friday February 10th

Four Rounds
20 Super Planks

50 Walking Lunges

10 Hanging Kness Raises or Knees -to-Elbows or Toes-to-bar

20 Superman

Push the Sled

The Workout for Thursday February 9th

40 Seconds Work/20 Seconds Rest

Medicine Ball Slams

Parallel Bar Dips

Kettlebell Deadlift High Pulls

Kettlebell Thrusters

Modified Pull Ups

Medicine Ball Sit Up Slams

X 4

The Workout for Wednesday February 8th

Four Rounds

10 Deck Squats

10 Muscle Snatch

10 Overhead Squats

10 Front to Back Push Presses

Then

Hang Snatches 3 x 5

Then

Tabata Row Jacks

The Workout for Tuesday February 7th

Run one suicide before each round of

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

Push Ups

Pull Ups

InchHoppers

Ab Wheel

The Workout for Monday February 6th

Five Rounds

5 TGU each side

5 Cleans

5 Windmills each side

5 Hang Cleans

The Workout for Saturday February 4th

Happy Birthday Amy!!!

Four Rounds

10 Floor Wipers

10 Barbell Floor Presses

10 Barbell Roll-outs

10 Seated Clean & Press

20 Anchored Hip Raises

Then...

Tabata Interval: 20 seconds Hang Power Clean, 10 seconds rest/20 seconds Push Jerk, 10 seconds rest x 6

The Workout for Friday February 3rd

10 Rounds

10 Kettlebell Snatches each side

Run to the fence/run the stairs back

The Workout for Thursday February 2nd

Six Rounds

6 Snatch High Pulls

6 Hang Power Snatches

6 Behind the Neck Jerks

6 Overhead Squats

6 Snatch Grip RDL

6 Hang Snatches

The Workout for Wednesday February 1st

4 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

3 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

2 Laps around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters

1 Lap around the building

20 Push Ups

20 Sit Ups

10 Kb Clean & Jerks each arm

20 Belly Busters