The Workout for Thursday November 1st

1-3-5-7-5-3-1

Clean

Split Clean

Jerk

Split Jerk

Snatch

Split Snatch

The Halloween Workout

10 Dead man Burpees

20 Grave Diggers each side

10 Dead lifts

20 Skull Crushers

Spider Crawls

How many rounds? Until you DIE!!! MUUUAAAHAHAHAHA..........

The Workout for Tuesday October 30th

AMRAP 30 Minutes

20 Wall Ball, run to the fence, 20 Slams, run back.

10 Pull Ups

10 Burpees

The workout for Friday November 2nd

Five Rounds
11 Snatches each side
2 TGU each side
20 Hand-to-Hand Swings
12 Lunge Chops each side

The Workout for Monday October 29th

Three Rounds

25 Walking Swings/10 Clean & Jerks right hand

25 Walking Swings/10 Clean & Jerks left hand

20 Sidestep Swings/10 Snatches right hand

20 Sidestep Swings/10 Snatches left hand

10 Cross Swings right side/10 Side Step Snatches right hand

10 Cross Swings left side/10 Side Step Snatches left hand

The Workout for Friday October 26th

Happy Birthday to Me!!!<br />
<br />
7 Rounds<br />
<br />
7 Presses<br />
<br />
7 Front Squat<br />
<br />
7 DLHP<br />
<br />
7 Snatches<br />
<br />
7 Overhead Squat <br />
<br />
7 Cleans<br />
<br />
7 Thrusters <br />

The Workout for Thursday October 25th

"The International"

5 Turkish Get Ups each side

20 American Swings

10 Bulgarian Squats each leg

10 Romanian Deadlifts

30 Russian Twists

X 3

The Workout for Wednesday October 24th

AMRAP 30 Minutes

50 Bear Crawl Steps (count each time a hand hits the ground)

50 Frog Hops

50 Seal Walk Steps

25 Walking Inchworm

Run one lap

The Workout for Tuesday October 23rd

13-11-9-7-5-3-1
Start with the same weight for all three, increase weight each set.

Deadlift High Pull
Thruster
Hang Power Clean

The Workout for Monday October 22nd

Four Rounds

Push the sled to the first cone (25 ft) and back
10 Burpees

Push the sled to the second cone (50 ft) and back
10 Burpees

Push the sled to the third cone (75 ft) and back
10 Burpees

Push the sled to the fourth cone (100 ft) and back
10 Burpees

The Workout for Friday October 19th

Five Rounds

On the first minute:
25 Swings

On the second minute
25 Push Ups

On the third minute
25 American Swings

On the fourth minute
15 Modified Pull Ups

On the fifth minute
Rest

The Workout for Thursday October 18

15 minute AMRAP

20 Squat jumps
10 Toes-to-Bar
20 Sledgehammer drives

Then...

Four Rounds
5 Turkish Get Ups each side
10 Swing Flip Squats

The Workout for Wednesday October 17th

5 Rounds
12 Overhead Squats
21 Mountain Hoppers
12 Power Snatches
21 Belly Busters

95# men
65# women
Scale as necessary

The Workout for Tuesday October 16th

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

The Workout for Monday October 15th

Four rounds of "Roll of the Dice"
For each exercise listed below, roll the dice to determine the number of reps to perform and the cardio activity to perform immediately after it.

Romanian Deadlift High Pull

Hang Clean

Push Press

Squat Press

1 on the dice = Run one lap around the building (200 meters)
2 on the dice = 100 Mountain Climbers
3 on the dice = 200 Jump Rope
4 on the dice = Run up and down the stairs 5 times
5 on the dice = Run to the fence and back
6 on the dice = Run the stair course

Example:
You roll and the dice comes up 3. You would then perform 3 Romanian Deadlift High Pulls and 200 Jump Rope.
Roll again and it comes up 6. Now you would do 6 Hang Cleans and run the stair course.
Roll again and it comes up 1. You now do 1 Push Press and run one lap around the building.
Roll one more time and it comes up 4. You now do 4 Squat Presses and run up and down the stairs 5 times.
This concludes round one, repeat each round with new rolls of the dice.

Workout for Friday October 12th

Suicide Runs
10 Wall Balls
10 Burpees
10 Double Situps

(Late) Workout for Thursday October 11th

20-16-12-8-4
Alternating Kettlebell Snatches
Farmer's Walk once
Alternating Kettlebell single-leg deadlifts
Farmer's Walk once
Alternating Kettlebell swings
Farmer's Walk once
Pistol Presses
Farmer's Walk once

Workout for Wednesday October 10th

20 minutes AMRAP
Run to the fence and back
10 Tire situps
10 Super planks
10 Russian twists
10 Ab rollers

Workout for Tuesday October 9th

3X
10 Barbell lift (random drawing)
10 Back squats
10 Barbell lift (random drawing)
10 Back squats
10 Barbell lift (random drawing)
10 Back squats

(5:30AM class did deadlifts, push presses, and sumo deadlifts)

The Workout for Monday October 8

3 Rounds
10 Walls Climbs
50 Jump Rope
20 Twisting jump squats
50 Jump Rope
20 Hip raises
50 Jump Rope
20 Inch worm pushups
50 Jump Rope
20 Supermans

The Workout for Friday October 5th

1-3-5-7-9; 9-7-5-3-1
Hang Power Clean & Push Press
Hang Clean Thruster
Power Clean & Push Press
Clean Thruster

The Workout for Thursday October 4th

5 Rounds
45 seconds work, 15 seconds rest

Row
Dumbbell Power Clean and Press
Hammer Drive
Burpee
Jumping Pull Up

The Workout for Wednesday October 3rd

10-1

With 2 Kettlebells

Suitcase Lifts
Clean & Press
Front Squats
Bent Row

The Workout for Tuesday October 2nd

25 minute AMRAP

20 American Swings

Run the stairs

20 Modified Pull Ups

20 Ab Wheel

The Workout for Monday October 1st

5 Power Snatches
5 Overhead Squats
5 Hang Snatches
X 5
Then....
5 Power Cleans
5 Front Squats
5 Hang Cleans
X 5