The Workout for Friday March 29th

10 Triple Swings
Run to fence & back
10 Get Up Sit Ups
X 10

The Workout for Thursday March 28th

5 Hang Power Snatch
5 Overhead Squat
15 Push Ups
X 5

5 Hang Power Cleans
5 Front Squats
15 Dips
X 5

The Workout for Wednesday March 27th

Work/rest 2:1 ratio
 Round one = 60/30; round two = 50/25; round three = 40/20; round four = 30/15; round five = 20/10

Chariot Ropes
Kettlebell Snatch right
Kettlebell Snatch left
Drum Roll Ropes
American Swings
Box Jumps

The Workout For Tuesday March 26th

2-2-2-2-2 Sled Push
20-16-12-8-4 Modified Pull Ups
5-4-3-2-1 Turkish Get Ups

The Workout for Monday March 25th

500 meter row
15 Squat Presses
15 Burpees
X 5

The Workout for Monday March 25th

500 meter row
15 Squat Press
15 Burpees
X 5

The Workout for Friday March 22nd

10 Lunge Swings each side
10 Figure 8 w/extended hold each side
10 Lunge Chops each side
10 Reverse Lunge Swings each side
10 High/Low Slingshots each side

The Workout for Thursday March 21st

45 Seconds work/ 15 seconds rest
Chariot Rope
Box Jump
Row
Plyo Push Up
Slam
Five Rounds, one minute rest between rounds

The Workout for Wednesday March 20th

Men 100# / Women 60#
5 Hang Power Clean and Press
5 Hang Cleans
5 Split Jerks
X 5

Men 85# / Women 53#
5 Snatch Grip Deadlifts
5 Snatch Grip Deadlift High Pulls
5 Power Snatches
X 5

The Workout for Tuesday March 19th

5-10-15-20-25
Burpees
Reverse Lunges each side
Hollows
Squat Jump

The workout for Monday March 18th

50 Alternating Sledgehammer
20 Push Ups
Run the Stairs
X 3

25 Hammer Drives
20 Swing Flip Presses
Run to the fence and back
X 3

25 Swings
20 Bench Dips
Run up and down the stairs three time
X 3

The Workout for Friday March 8th

20 Swings
20 Super Planks
20 Hand to Hand swings
20 Belly Busters
20 American Swings
10 Candlesticks
20 Swing Flip Squats
X 4

The Workout for Thursday March 7th

21-18-15-12-9-6-3 Push Ups
Row 250 meters after each set
21-18-15-12-9-6-3 Modified Pull Ups
100 Jump Rope after each set

The Workout for Wednesday March 6th

5 TGU each side
1 Sled Push
x 3

10 Windmills each side
1 Sled Push
x 3

10 Lunge Chops each side
1 Sled Push
x 3

The Workout for Tuesday March 5th

Roll of the Dice

Whatever is rolled you will do 10 reps of.
If the same number is rolled more than twice in a row, then re-roll.
30 total rolls


1= Double Kettlebell Cleans
2= See-Saw Presses
3= Double High Pulls
4= Double Front Squats
5= Double Swings
6= Double Bent Rows

The Workout for Monday March 4th

Four Rounds

Box Jump/Step Up-Step Up complex x 10
Squat Jump/Lunge-Lunge complex x 10
20 Squats
40 Walking Lunges
Push Up/Hindu Push/Up Super Plank complex x 10
Modified Pull Up/Modified Chin Up complex x 10

The Workout for Saturday March 2nd

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

Gladiator Swings, each direction
American Swings
Kettlebell Snatches, each side
Kettlebell Thrusters

The Workout for Friday March 1st

45 seconds work, 15 seconds rest

Rope
Dumbbell Clean
Hammer Drive
See-Saw Press
Jump Rope
X 5