The Workout for Wednesday August 1st

20 Planks with Knee Drive
20 Double Unders
20 Alternating Superman
20 Side to Side Slams
Run the Stair Course
x7

The Workout for Tuesday July 31st

10-9-8-7-6-5-4-3-2-1
Deadlift
Barbell Rollout

Then...
Tabata Hang Cleans

The Workout for Monday July 30th

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Burpee
Power Jack

The Workout for Friday July 27th

"The SSST" (Secret Service Snatch Test) Maximum repetitions of snatches performed in 10 minutes. Switch hands and rest when needed, but push through as much as you can since it's all about achieving the highest number possible. Men 24kg (53#) Women 12kg (24#) Then... 21-18-15-12-9-6-3 Goblet Squats Shooters Push Ups

The Workout for Thursday July 26th

Four Rounds

100 Jump Rope

10 Dumbbell Cleans

50 Chariot Ropes

20 Mountain Hoppers

50 Alternating Sledge Hammer

The Workout for Wednesday July 25th

10 Deck Squats
10 Clean and Jerks each side
X 5

10 Kettlebell Burpee Deadlifts
10 High Pulls each side
X 5

5 Turkish Get Ups each side
X 5

The Workout for Tuesday July 24th

10 Toes to Bar or Knees to Elbows
20 Jumping Pull Ups
X 4

10 Lunge Chops each side
20 Side to side Hanging Knee Raises
X 4

20 Belly Busters
50 Mountain Climbers
X 4

The Workout for Monday July 24th

Five Rounds

15 Dumbbell Cleans

15 Dumbbell Burpees

15 Dumbbell Swings

15 Renegade Row Push Ups

15 Dumbbell Jacks

The Workout for Friday July 20th

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

Hindu Push Ups
Switch Grip Modified Pull Ups
Super Planks
Jumping Pull Ups

The Workout for Thursday July 19th

3 Squat Presses
3  Split Jerks
3 Hang Power Snatch
3 Split Snatch
3 Overhead Squats
100 Jump Rope
X 7

The Workout for Wednesday July 18th

Descending Double 2:1 Intervals of work to rest.

60 seconds Hammer Drive: 30 seconds rest
60 seconds Hang Power Cleans : 30 seconds rest

50 seconds Hammer Drives : 25 seconds rest
50 seconds Hang Power Cleans : 25 seconds rest

40 seconds Hammer Drives: 20 seconds rest
40 seconds Hang Power Cleans : 20 seconds eest

30 seconds Hammer Drives : 15 seconds rest
30 seconds Hang Power Cleans : 15 seconds rest

20 seconds Hammer Drives : 10 seconds rest
20 seconds Hang Power Cleans : end of round

Rest two minutes then repeat with:

Swings/Burpees
Then...
Wall Ball/Sit Ups

The Workout for Tuesday July 17th

10-9-8-7-6-5-4-3-2-1
With two kettlebells
Suitcase
Clean
Squat
Press or Push Press

The Workout for Monday July 16th

5-4-3-2-1
TGU's each side
Run the Stair Course (yes it's 5-4-3-2-1 also)
Hollows with a 5 second hold

The Workout for Friday July 13th

Five Rounds

5 Front Squat/Push Press/Back Squat/Behind the Neck Push Press

5 Press into Squat/Snatch Balance/Overhead Squat

5 Hang Power Snatch/Hang Snatch

The Workout for Thursday July 12th

21-18-15-12-9-6-3
Walking Lunges
Modified Pull Ups
Burpees

The Workout for Wednesday July 11th

5 Hang Clean High Pull 5 Front Squat X 5 5 Hang Cleans x 5 5 Leg Press 5 SLRDL X 5

The Workout for Tuesday July 10th (a tad late)

45 seconds work, 15 seconds rest, 5 rounds

Hammer Drives
Jumping Pull Ups
Wall Ball
Side-to-side Slams
Burpees

The Workout for Monday July 9th

Alternating Floor Press, 5 each side
5 Get Up Sit Ups
X 5

5 Overhead Reverse Lunges each side
5 Windmills each side
X 5

5 Turkish Plank Presses each side
X 5

The Workout for Friday July 6th

Five Rounds

8 Knees-to-Elbow

4 Wall Climbs

6 Pull Ups

100 Jump Rope

Then...Tabata Squat Thrusts

The Workout for Thursday July 5th

10-9-8-7-6-5-4-3-2-1 Deadlift
20-18-16-14-12-10-8-6-4-2 Burpee

The Workout for Tuesday July 3rd

Six Rounds

6 Thrusters
5 Power Cleans
4 Push Press
3 Cleans from hip
2 Split Jerks,one right foot forward, one left foot forward
1 Clean & Push Jerk

The Workout for Monday July 2nd

30-20-10
Double Kettlebell Cleans
Push Ups
Run two laps around the stairs after each round

Then...

7 Swing Flip Squat Push Press
7 Modified Pull Ups
X 5