The Workout for December 30th

Roll the DiceRoll one die at a time, do the exercise that corresponds to number from the list below:
1=20 Bench Dips
2=10 Burpees
3=10 Pull Ups
4=25 Kettlebell Swings
5=25 Calorie Row
6=25 Calorie Airdyne
Twenty total rolls.

The Workout for December 30th

Roll the DiceRoll one die at a time, do the exercise that corresponds to number from the list below:
1=20 Bench Dips
2=10 Burpees
3=10 Pull Ups
4=25 Kettlebell Swings
5=25 Calorie Row
6=25 Calorie Airdyne
Twenty total rolls.

The Workout for December 29th

5 TGU each side
15 American Swings
X 5

20 Russian Twists
10 Kettlebell Snatches each side
X 5

The Workout for December 28th

10-9-8-7-6-5-4-3-2-1
Front Box Squat
Hang Power Clean
Bear Crawl  (one rep=one time across the room or 20 feet)

The Workout for December 23rd

15 Calories Airdyne
10 Pull Ups
15 Calorie Row
10 Burpees
X 5

The Workout for December 20th

10 Bench Press
10 kb Front Squats
X 5

10 Flys
10 Leg Press
X 5

The Workout for December 21th

6 Barbell Upright Rows
6 Deadlift High Pulls
6 Hang Power Cleans
X 6

6 Snatch Grip RDL
6 Hang Power Snatches
X 6

The Workout for December 17th

50 Calorie Row
50 Push Ups
50 Swings
50 Slams
50 Belly  Busters
50 Wall Ball
100 Mountain Climbers
100 Battle Rope
50 Hammer Drive
50 Calorie Airdyne

The Workout for December 16th

EMOM (Every Minute on the Minute ) for 10 minutes.

High Pull/Power Clean x 5

Then...

EMOM ( Every Minute on the Minute ) for 10 minutes.

Burpees

The Workout for December 11th

3 Hang Snatch Pulls
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Snatch Landings
X 5

Then...

1/5 Hang Power Snatch/Overhead Squat
2/4 Hang Power Snatch/Overhead Squat 
3/3 Hang Power Snatch/Overhead Squat
4/2 Hang Power Snatch/Overhead Squat
5/1 Hang Power Snatch/Overhead Squat

Then...

EMOM X 10
2 Deadlift High Pulls+2 Hang Power Cleans+Front Squats

The Workout for December 8th

15-13-11-9-7-5
Pull Ups
Power Cleans
20 Calorie Row

The Workout for December 7th

6 Double Dumbbell Snatches
Bear Crawl w/dumbbells forward and backward x 3
X 6

6 Upright Rows
6 Dumbbell Inchworms
X 6

6 Dumbbell Cleans
6 Dumbbell Burpees
X 6

The Workout for December 3rd

6 Rounds

6 Muscle Cleans

6 Push Press

6 DLHP

6 Power Snatch

6 Panda Pulls

6 Hang Cleans

Prescribed Weights:

Advanced Men 115#/Women 80#

Intermediate Men 95#/Women 65#

Beginner Men 75#/Women 50#

The Workout for December 2nd

50-40-30-20-10 Strokes on Rower
50-40-30-20-10 Kettlebell Swings
25-20-25-20-5 Burpees

The Workout for December 1st

10-9-8-7-6-5-4-3-2-1
Pull Ups
Dips
10-9-8-7-6-5-4-3-2-1
Dumbbell Bent Row
Dumbbell Bench Press
Then...
Tabata Airdyne