The Workout for August 1st

Round 1: 60 seconds work/15 seconds rest
Round 2: 55 seconds work/15 seconds rest
Round 3: 50 seconds work/15 seconds rest
Round 4: 45 seconds work/15 seconds rest

Tire Flips
Chariot Ropes
American Swings
Stair Shuttle
Plank

The Workout for July 31st

5 Turkish Get Ups
10 Toes-to-Bar or Knees-to-Elbows or Hanging Knee Raises
350 meter row
x 5

The Workout for July 30th

Four rounds continuous
40 seconds work/ 20 seconds rest

Squats
Push ups
Squat Thrusts

Four rounds continuous
40 seconds work/20 seconds rest

Squat Jumps
Plyo Push Ups
Mountain Hoppers

Then...
Tabata Burpees

This Week's Sprint Workout

30 x 5

40 x 5

50 x 5

60 x 5

The Workout for July 29th

6 Rounds

30 Hand to Hand Swings

20 Hand to Hand Cleans

10 Hand to Hand High Pulls

10 Hand to Hand Snatches

The Workout for July 26th

Five Rounds

5 Power Cleans
5 Presses
100 Jump Rope
5 Hang Power Cleans
5 Push Presses
75 Jump Rope
5 Muscle Cleans
5 Split Jerks
50 Jump Rope

The Workout for July 25th

Hang Power Snatch 15-12-9-6-3
Mountain Climbers 100-80-60-40-20
Overhead Squat 15-12-9-6-3
Mountain Hopper 50-40-30-20-10

Then...

25 Hammer Drives
5 Hang Snatches
X 5

The Workout for July 24th

20 Push Ups
20 Modified Pull Ups
X4
20 Swings
20 Goblet Squats
X 4
20 American Swing/ Swings Flip Squats
20 Two Hand Squat Press
X4

The Workout for July 23rd

Dumbbell Snatch/Dumbbell Clean x 10 each side
Jumping Pull Up x 20
Burpees x 20

The Workout for Monday July 22nd

9 Minute AMRAP
10 KB Squat Press
150 meter row

Then..
9 Minute AMRAP
10 KB Cleans
100 Jump Rope

Then...
9 minute AMRAP
10 American Swings
10 Slams

No claseed today July 19th

Reminder: There are no classes today July 19. Class schedule will resume as normal on Saturday June 20th

The Workout for July 17th

AMRAP 30 minutes
15 Step Ups each leg
15 Candlesticks
15 Curtsies each side
15 Sit Backs
15 Squat Jumps
15 Ab Wheel

This Week's Sprint Workout

15 yard Power Skip to 25 yard Sprint x 2
15 yard High Knees to 25 yard Sprint x 2
15 yard Karioka to 25 yard Sprint x 2
15 yard Backpedal to 25 yard Sprint x 2
15 yard C Skip to 25 yard Sprint x 2
Four rounds
Then...
60 yard Sprint x 2
45 yard Sprint x 2
30 yard Sprint x 2
15 yard Sprint x 2

The Workout for July 16th

Three rounds

10 Swings
10 American Swings
10 One Hand Swings
10 One Hand American Swings
10 Hand-to-Hand Swings
10 Hand to hand American Swings
10 Swing Releases
10 Swing Flips
10 Swing Flip Squats
10 Swing Flip Squat Push Press

5 Modified Pull Ups after each set of swings

The Workout for July 15th

The Workout for July 12th

21-18-15-12-9-6-3
Kettlebell Snatches each side
Wall Ball
Deck Squats
Push Ups

The Workout for July 11th

Five rounds

5 TGU one side

Row 1 minute

5 TGU other side

Row 1 minute

This Week's Sprint Workout

Sprint 10 yards, walk back x 5
Hold a plank for 90 seconds x 2

Sprint 20 yards, walk back x 5
Hollow hold for 60 seconds x 2

Sprint 30 yards, walk back x 5
Hold a side plank 45 seconds each side

Sprint 40 yards, walk back x 5
50 Belly Busters

Sprint 50 yards, walk back x 5
50 Candlesticks

The Workout for July 10th

50 Hammer Drives
7 Hang Cleans
X 5

50 Hammer Drives
7 Hang Power Cleans
X 5

50 Hammer Drives
7 Hang Split Cleans
X 5

The Workout for July 9th

1-2-3-4-5-6-7-8-9-10
Pull Ups
Kettlebell Dead Cleans
Renegade Rows

The Workout for July 8th

Four Rounds

10 Superstar Squat Presses each side

100 Jump Rope

10 Landmine Pulls each side

75 Jump Rope

20 Sweepers

50 Jump Rope

This Week's Sprint Workout

Here's a little workout for you to do at the track, park or wherever it's suitable.

10 Rounds
Roll two dice.
Sprint 40 yards then perform burpees.

Number of burpees is determined by multiplying the lower numbered die times two,  plus the higher numbered die. Example: roll a 2 and a 6. 2x2=4. 4+6=10 Burpees.

The Workout for July 3rd

10 Bar Push Ups
10 Bar Rollouts
10 Hang Cleans
X3

10 Barbell Floor Presses
10 Floor Wipers
10 Front Squats
X3

10 Barbell Upright Rows
10  Anchored Hip Raises
10 Alternating Reverse Lunges
X3

10 Muscle Cleans
10 Barbell Sit Ups
10 Split Squats each side
X3

The Workout for July 2nd

Two Rounds

1-2-3-4-5 Ladder, 2 Kettlebells
High Pull/Clean/Press/Snatch

1-2-3-4-5, 5-4-3-2-1 Ladder
Swing/American Swing/Swing Flip Squat

5-4-3-2-1 Ladder, 2 Kettlebells
Kettlebell High Pull/Clean/Press/Snatch

Then...
Tabata Figure 8 Holds