The Workout for Friday March 30th

5 Rounds

50 Hammer Drives

Run one lap with the Sledgehammer

25 Sit Ups with the Sledgehammer

10 Plank Rotations with the Sledgehammer each side

The Workout for Thursday March 29th

Five Rounds

7 Push Press

5 Overhead Squat

3 Pre-Split Jerks

1 Split Jerk

Five Rounds

3 Hang Power Snatch

3 Hang Snatch

3 Hang Split Snatch

The Workout for Wednesday March 28th

(-- seconds work)/(--seconds rest)
60/30 Ropes
50/25 Wall Ball
40/20 Slam
30/15 Jump Rope
20 seconds of Burpees to end the round

60/30 Wall Ball
50/25 Slam
40/20 Jump Rope
30/15 Rope
20 seconds of Burpees to end the round

60/30 Slam
50/25 Jump Rope
40/20 Rope
30/15 Wall Ball
20 seconds of Burpees to end the round

60/30 Jump Rope
50/25 Rope
40/20 Wall Ball
30/15 Slam
20 seconds of Burpees to end the round

Then...

Tabata Mountain Climbers

The Workout for Tuesday March 27th

Three Rounds

Using a metronome to set the cadences, perform the following:

One minute of swings at 40 beats per minute; each beat equals one swing

One minute of squat presses each side at 15 beats per minute; each beat equals one squat press

One minute of snatches each side at 20 beats per minute; each beat equals one snatch

Two minutes of six step Turkish Get Ups each side at 24 beats per minute; each beat equals one step

The Workout for Monday March 26th

Four Rounds

10 Dumbbell Sit Ups

10 Dumbbells Cleans

10 Dumbbells Burpees

Then...

Tabata Upright Row Jacks

The Workout for Friday March 23rd

10-9-8-7-6-5-4-3-2-1

Muscle Snatch from the floor

Floor Wiper

Behind the Neck Push Press

The Workout for Thursday March 22nd

The Workout for Wednesday March 21st

10 Minute AMRAP

8 Thrusters

8 Hang Power Cleans

8 Minute AMRAP

8 DLHP

8 Push Press

6 Minute AMRAP

8 Hang Power Snatch

8 OH Squat

The Workout for Tuesday March 20th

1-3-5-7-9-11-9-7-5-3-1

Pull Up

Kb Suitcase each side

Kb Snatch each side

Ab Wheel

The Workout for Monday March 19th

Well everyone I'm back! After a good week off I'm ready to get back to work. Thanks again to Lesley and Chris for filling in for me.

4 rounds-30 Seconds work/15 seconds rest


Push Up

Jumping Jacks

Hindu Push Up

Squat Jumps

Bird Dog Push Ups

Ski Hops

Push Up Jacks

Power Jack

The Workout for Friday March 16

3x
10 Reverse kettlebell lunge Right/ row Right + Reverse kettlebell lunge Left/ row Left then inch worm to a push up and back up
Run the stairs and back
10 Alternating swings/ clean/ press
Run the stairs and back
10 double KB situps/ getup situp with KB/ Russian twist
Run the stairs and back

The Workout for Thursday March 15th

Minute 1 = 1 clean
Minute 2 = 2 cleans
Minute 3 = 3 cleans
Continue until the #Minutes does NOT = #Cleans

The Workout for Wednesday March 14th

AMRAP (As Many Round As Possible)in 4 minutes
10 Alternating pistols (1 leg squats)
10 Alternating bumper plate halos

Active Rest 1 minute
Lateral side jumps (ski jumps)

AMRAP in 4 minutes
10 Hindu pushups
10 Hip extensions

Active Rest 1 minute
Run in place

AMRAP in 4 minutes
10 Explosive super planks
10 Mountain hoppers

Active Rest 1 minute
Medicine Ball Jacks

Alternating Tabata (8 rounds of 20 seconds work and 10 seconds rest)
Star plank (1 leg and the opposite arm are planked, the other two are off the ground)
Double situps

The Workout for Tuesday March 13th

5X

100 jump ropes
3 Barbell Suitcase Deadlifts (right side)
3 Barbell Suitcase Deadlifts (left side)
6 Beyond Range Deadlifts
6 Sumo Deadlifts
6 Conventional Deadlifts

The Workout for Monday March 12th

3 Rounds

30 Figure 8s with Hold
10 Deck Squats
60 Alternating Swings
20 Squat Jumps
90 Alternating Sledgehammers
30 Burpees

The Workout for Friday March 9th

the Workout for Thursday March 8th

Five Rounds

30 Slams

Run to the fence and back with medicine ball

30 side to side Slams

30 Medicine Ball Jacks

The Workout fpr Wednesday March 7th

5 Rounds

15 Overhead Squats @50% 1RM

10 Hang Snatches @125% Overhead Squat weight

5 Snatch Pulls @300% Overhead Squat weight

The Workout for Tuesday March 6th

5-4-3-2-1 TGU each side

25-20-15-10-5 Lunge Chops each side

Run the Stairs

The Workout frio Monday March 5th

10 Upright Rows
20 Push Ups
x 3

10 Deadlift High Pulls
20 Squat Thrusts
x 3

10 Hang Cleans
20 Burpees
x 3

The Workout for Friday March 2nd

The Workout for Thursday March 1st

Burgener Warm Up x 3 (See video below)



Then

5 Snatch Balance/Overhead Squats x 5

5 Three Quarter Snatch/5 Power Snatch x 5

5 Hang Snatch High Pulls x 5

5 Hang Power Snatch/5 Hang Split Snatch x 5