The Workout for July 31st

10 Ring Rows
30 Wall Balls
X 3
10 Push Presses
30 Slams
X 3
10 Upright Rows
30 Swings
X 3
10 Plyo Push Ups
10 Medicine Ball Burpees
X 3

The Workout for July 30th

Five Rounds

5 Box Jumps
10 Broad Jumps
20 Squat Jumps
500 meter row

The Workout for July 29rh

3 DLHP/ 3 Hang High Pulls/ 3 Muscle Cleans x 5

2 Power Cleans/ 2 Hang Power Cleans x 10

2 Hang Cleans/ 2 Push Press x 5

5 Front Squats x 5

kThe Workout for July 28th

Five Rounds
Agility Ladder x 2 ( 2 in 2 out pattern)
10 Chin Ups
Agility Ladder x 2 (Zig-Zag Hop pattern)
10 Double Kb Squats
Agility Ladder x 2 (Hopscotch pattern)
10 Get Up Sit Ups

The Workout for July 24th

Five Rounds

30 Sledgehammer right hand
3 TGU right hand
15 Snatches right hand
30 Sledgehammer left hand
3 TGU left hand
15 Snatches left hand
15 Double Swings

The Workout for July 23rd

10 Goblet Squats with a pause at the bottom
10 Single Ring Chin Ups
X 4

10 Kettlebell Cossacks
10 Single Ring Body Rows
X 4

Tabata Jump Rope/Jumping Jack

The Workout for July 21st

5 Double Kb Suitcase Lifts
5 Kb Push Presses each side
X 5

5 Double Kb Deadlifts
5 Snatches each side 
X 5

The Workout for July 17th

Descending time Ladder
Work seconds /Rest seconds
60/30
50/25
40/20
30/15
20/10
10/0
60 second rest, move on to the next complex

Perform each of the following barbell complexes using the above work/rest pattern. Complete the complex as many times as possible each work interval.

Barbell Complex "A"
Deadlift/Muscle Clean/Push Press

Barbell Complex "B"
With a clean grip
Hang High Pull/Hang Power Snatch/Front Squat

Barbell Complex "C"
Muscle Snatch/Snatch Balance/Overhead Squat

Barbell Complex "D"
Deadlift High Pull/Power Clean/Squat Press

The Workout for July 16th

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

Split Step Jumps
Hollow Hold
Kb Swing
Alternating Jumping Split Lunges
Mountain Hoppers
Kb Swing

The Workout for July 14th

5 Rounds

With Single Kettlebell
5 Bent Rows
5 Upright Rows
5 Dead Cleans
5 Dead Snatches
each side, then
With Two Kettlebells
5 Double Cleans

The Workout for July 10th

AMRAP 25 Minutes

5 Dumbbell RDL
5 Dumbbell RDL High Pull
5 Dumbbell Snatches
5 Burpees

Today's Thought, July 6th

Whatever you are involved in, be it relationship, job, workout or worship, do it  purposefully with an eye towards the future,  not just the immediate.

Today's Thought, July 3rd

Know where you are, then seek more guidance. Never stop learning.

The Workout for July 3rd

3 Rounds

Flow Drill

Start on the floor in a right handed Turkish Get Up position. Execute the beginning of the TGU to the standing position. Then perform:
3 Windmills
3 Snatches
3 Rack Squats
3 Reverse Lunge Presses
3 Figure 8s with a hold( this will bring the kettlebell to the left hand)
3 Reverse Lunge Presses
3 Rack Squats
3 Snatches
3 Windmills
Return to the floor TGU style.
Repeat the above sequence starting on the left.

What to Eat Post Workout. Some Ideas

http://paleomagonline.com/the-original-paleo-post-workout-meal/

The Workout for July 1st

21-18-25-12-9-6-3
Kettlebell Swings
Barbell Squat Press
Alternating Sledgehammer (each side)