The Workout for September 29th

10 Dips
10 Back Extensions
20 Super Planks
10 Dumbbell High Pulls
100 Jump Rope
X 5

The Workout for the 28th

21-18-15-12-9-6-3
Modified Pull Ups
Medicne Ball Slam
Kettlebell Squat Press
Ab Wheel

The Workout for September 25th

With two kettlebells
30 Seconds Work, 15 Seconds Rest
5 Rounds

Swing
Press
Squat
Bent Row
Clean
Alternating Lunge
Snatch

The Workout for September 24th

5 Snatch Grip Deadlifts
5 Snatch Grip High Pull
5 Muscle Snatch
Row 250 meters
X 7

The Workout for September 23rd

10-9-8-7-6-5-4-3-2-1
Pull Ups
Pistols
Burpees

The Workout for September 22nd

100 Jump Rope
10 Deck Squats
30 Sledge Hammer Drives
20 American Swings
Run to the fence and back
X 5

The Workout for September 21st

5 Count RDL+Clean Pull+DLHP x 6

6 Hang Power Clean+6 Front Squats

6 Hang Cleans+6 Push Press

6 Power CleanJerks

6 Squat Press

X 5

The Workout for September 18th

15 Kettlebell Swings
3 Segmented TGU each side
X 5
5 Two Handed Snatches
3 Kneeling Windmills each side
X 5
5 Two Handed Squat Presses
3 TGU each side
X 5

The Workout for September 17th

Five Rounds
Row 500 meters
60 second Plank
20 Ab Wheel Rollouts
10 Incline Hip Raises

The Workout for September 16th

Five rounds
With two Dumbbells, perform the following four exercises without a break:
10 Step Up/Lunge Backs on each leg
30 Walking lunges
10 Pause Squats
10 Squat Jumps
Rest and repeat

Then...

Tabata Squats

The Workout for September 14th

With 2 Dumbbells
20 seconds work 20 seconds rest x 6
Shoulder Press

20 seconds work 20 seconds rest x 6
Upright Row

20 seconds work 20 seconds rest x 6
Bench Press

20 seconds work 20 seconds rest x 6
Bent Rows

20 seconds work 20 seconds rest x 6
Bench Dips

20 seconds work 20 seconds rest x 6
Modified Pull Ups

The Workout for September 11th

The Workout for September 9th

25 Sledgehammer Drives
10 Kettlebell Snatches each side
X 5
Then
10-8-6-4-2 Lunge Chops each side

The Workout for September 10th

10-9-8-7-6-5-4-3-2-1
Pull ups
Burpees
Overhead Squats

The Workout for September 8th

10-9-8-7-6-5-4-3-2-1
Ab Wheel
Hang Clean Thruster
Then...
Tabata Airdyne

The Workout for September 4th

Four Rounds, 40 seconds work, 20 seconds rest, one minute rest between rounds

Battle Rope
Bench Press
Medicine Ball Slam
Pull Up
Airdyne
Hang Power Clean& Press
Elliptical
Kettlebell Swing

The Workout for September 3rd

Sled Push
25 Hammer Drives
5 Muscle Snatches
X 10

The Workout September 1st

Row 500-400-300-200-100
Push Up 50-40-30-20-10
Kb Snatch 25-20-15-10-5 each side