The Workout for November 1st

11 Candlesticks
1 Lap
13 American Swings
11 Deck Squats
1 Stair Lap
13 Superman
X4

The Workout for October 29th

7 Rounds

7 Barbell Squats
7 Dumbbell Presses
7 Lunges each leg
7 Dips
Run the short stairs

The Workout for October 26th

"50"
50 Jumping Pullups
50 Burpees
50 Box Jumps
50 Mountain Hoppers
50 American Swings
50 Squat Thrusts
50  Star Jumps
50 Jumping Pull Ups

The Workout for October 25th

AMRAP 30 Minutes
5 Modified Pull Ups
10 Push Ups
15 Goblet Squats
20 Swings

The Workout for October 23rd

Five Rounds

Run one stair lap
Power Clean/Front Squat/Push Press X5
Squat Press X5
Hang Clean X5

Then....

Tabata Split Jerk

The Workout for October 21st

20 Sit Backs
20 Modified Pull Ups
20 Slams
X 4

20 Ab Wheel
20 Jumping Pull Ups
20 Wall Ball
X 4

Tabata Jump Rope

The Workout for October 17th

5 Deadlifts
20 Hammer Drives
X 10

10-8-6-4-2
Burpees
Deck Squats

The Workout for October 16th

20 Alternating Renegade Row Push Ups

10 Dumbbell Squat Thrusts

10 Dumbbell Squat Jumps
x 4

10 Dumbbell Cleans
20 See-Saw Presses
x 4

The Workout for October 15th

Double Kettlebells

15-12-9-6-3
Clean and Press
Squat Press
Snatch

Then...
10-8-6-4-2 each side
Lunge Chops
Windmills

12 Week Challenge

We put our heads together and came up with a challenge.  Burpees, Pull Ups and Power Snatches, a certain number per day Monday through Friday, increasing in number each week. Do it as is or modify the numbers to suit your ability, but why not give it a shot?  Only way you lose is to not try at all.

Week	Daily Burpees	Daily Pull Ups	Daily Power Snatches
1	25	30	40
2	50	35	45
3	75	40	50
4	100	45	55
5	125	50	60
6	150	55	65
7	175	60	70
8	200	65	75
9	225	70	80
10	250	75	85
11	275	80	90
12	300	85	95

Created with the HTML Table Generator

The Workout for October 14th

5 Burpees
6 Pull Ups
8 Power Snatches
X 5
Then...
5 Suicides
20 Squat Jumps
X 5

The Workout for October 10th

DLHP/Hang Clean/Squat Press X 10

Power Snatch/Push Press/Front Squat X10
X5

Then...

Tababta Power Clean and Press

The Workout for October 9th

5 Turkish Get Ups each side
Run to the fence and back
10 Assisted Pistols each side
X 5

The Workout for October 8th

25 Hammers right, then left
20 Deadlift High Pulls
X5

25 Hammer Drives
10 Hang Power Cleans
X5

The Workout for October 7th

2 rounds
Kettlebell- Do all on the right, then do the left
1 Clean and Press/3 Snatches
2 Clean and Press/4 Snatches
3 Clean and Press/5 Snatches
4 Clean and Press/6 Snatches
5 Clean and Press/7 Snatches

Then...
25-20-15-10-5 American Swings
10-10-10-10-10 Goblet Squats

The Workout for October 4th

25 Wall ball (substitute swing flip squats)
15 Dumbbell Cleans
25 Slams
15 Overhead squats
X4

The Workout for October 2nd

Tabata: 20 seconds work, 10 seconds rest

1) Push Up/Sit Up (eight total rounds)
2)Modified Pull Up/Mountain Climber (eight total rounds)
3) Hammer Drive/Burpee (eight total rounds)
4) Thrusters (eight rounds)
5) Plank/Hollow (eight total rounds)

The Workout for October 1st

Three rounds

10 Windmill Lunge Chops

20 Extended Hold Figured 8's

30 Russian

Then...

5 Half Get Up Presses + 1 TGU
X 5