The Workout for December 30th

Roll the DiceRoll one die at a time, do the exercise that corresponds to number from the list below:
1=20 Bench Dips
2=10 Burpees
3=10 Pull Ups
4=25 Kettlebell Swings
5=25 Calorie Row
6=25 Calorie Airdyne
Twenty total rolls.

The Workout for December 30th

Roll the DiceRoll one die at a time, do the exercise that corresponds to number from the list below:
1=20 Bench Dips
2=10 Burpees
3=10 Pull Ups
4=25 Kettlebell Swings
5=25 Calorie Row
6=25 Calorie Airdyne
Twenty total rolls.

The Workout for December 29th

5 TGU each side
15 American Swings
X 5

20 Russian Twists
10 Kettlebell Snatches each side
X 5

The Workout for December 28th

10-9-8-7-6-5-4-3-2-1
Front Box Squat
Hang Power Clean
Bear Crawl  (one rep=one time across the room or 20 feet)

The Workout for December 23rd

15 Calories Airdyne
10 Pull Ups
15 Calorie Row
10 Burpees
X 5

The Workout for December 20th

10 Bench Press
10 kb Front Squats
X 5

10 Flys
10 Leg Press
X 5

The Workout for December 21th

6 Barbell Upright Rows
6 Deadlift High Pulls
6 Hang Power Cleans
X 6

6 Snatch Grip RDL
6 Hang Power Snatches
X 6

The Workout for December 17th

50 Calorie Row
50 Push Ups
50 Swings
50 Slams
50 Belly  Busters
50 Wall Ball
100 Mountain Climbers
100 Battle Rope
50 Hammer Drive
50 Calorie Airdyne

The Workout for December 16th

EMOM (Every Minute on the Minute ) for 10 minutes.

High Pull/Power Clean x 5

Then...

EMOM ( Every Minute on the Minute ) for 10 minutes.

Burpees

The Workout for December 11th

3 Hang Snatch Pulls
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Snatch Landings
X 5

Then...

1/5 Hang Power Snatch/Overhead Squat
2/4 Hang Power Snatch/Overhead Squat 
3/3 Hang Power Snatch/Overhead Squat
4/2 Hang Power Snatch/Overhead Squat
5/1 Hang Power Snatch/Overhead Squat

Then...

EMOM X 10
2 Deadlift High Pulls+2 Hang Power Cleans+Front Squats

The Workout for December 8th

15-13-11-9-7-5
Pull Ups
Power Cleans
20 Calorie Row

The Workout for December 7th

6 Double Dumbbell Snatches
Bear Crawl w/dumbbells forward and backward x 3
X 6

6 Upright Rows
6 Dumbbell Inchworms
X 6

6 Dumbbell Cleans
6 Dumbbell Burpees
X 6

The Workout for December 3rd

6 Rounds

6 Muscle Cleans

6 Push Press

6 DLHP

6 Power Snatch

6 Panda Pulls

6 Hang Cleans

Prescribed Weights:

Advanced Men 115#/Women 80#

Intermediate Men 95#/Women 65#

Beginner Men 75#/Women 50#

The Workout for December 2nd

50-40-30-20-10 Strokes on Rower
50-40-30-20-10 Kettlebell Swings
25-20-25-20-5 Burpees

The Workout for December 1st

10-9-8-7-6-5-4-3-2-1
Pull Ups
Dips
10-9-8-7-6-5-4-3-2-1
Dumbbell Bent Row
Dumbbell Bench Press
Then...
Tabata Airdyne

The Workout for November 30th

5 Double Kb Suitcase Lifts
5 Double Kb Dead Hang Snatches
X 5
5 Double Kb Dead Cleans
5 Double Kb Front Squats
X 5

20 Med Ball Slams
20 Med Ball Toss Thrusters
X 5

The Workout for November 24

25 minute AMRAP
3 Hang Cleans
5 Power Cleans
20 calories Airdyne

The Workout for November 22nd

21-18-15-12-9-6-3
Overhead Squats
Modified Pull Ups
American Swings
Push Ups

The Workout for November 19th

10-8-6-4-2
Kb Snatch each side
Goblet Squats
Kb Press each side
Reverse Rack Lunge side
One Arm Row each side
Deck Squat

The Workout for November 18th

Five rounds
Deadlift High Pull + Hang Power Clean + Front Box Squat x 5
100 Jump Rope

Then...

10 Barbell Rollouts
10 Floor Wipers
X 5

(Oops, forgot to post this one)The Workout for November 17th

Five rounds
Airdyne 25 calories
10 Pull Ups
5 Deadlift

The Workout for November 16th

10 Kb Bench Press
10 Doubke Kettlebell Swings
X5

5 Kb Presses
5 Kb Snatches
Each side
X5

5 Dips
10 Double Kb Cleans
X5

The Workout for November 13th

5 Rounds
50 Hammer Drives
Run to the fence and back with the hammer
5 Turkish Get Ups each side with hammer.

The Workout for November 11th

Today we will perform the Crossfit Hero WOD "Wittman".

7 Rounds
15 Kettlebell Swings
15 Power Cleans
15 Box Jump

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

The Workout for November 10th

12 Burpees
15 Calories on the Airdyne

11 Burpees
15 Calories on the Airdyne

10 Burpees
15 Calories on the Airdyne

9 Burpees
15 Calories on the Airdyne

8 Burpees
15 Calories on the Airdyne

7 Burpees
15 Calories on the Airdyne

6 Burpees
15 Calories on the Airdyne

5 Burpees
15 Calories on the Airdyne

4 Burpees
15 Calories on the Airdyne

3 Burpees
15 Calories on the Airdyne

2 Burpees
15 Calories on the Airdyne

1 Burpee
15 Calories on the Airdyne

The Workout for November 9th

With a kettlebell
30 seconds Work, 15 seconds rest
Five rounds

Right hand swing
Push ups
Left hand swing
Bench Dip
Right hand clean
Russian twist
Left hand clean
Get up sit up

Trying Out My New Weightlifting Shoes

The Workout for November 6th

10-9-8-7-6-5-4-3-2-1
Kettlebell Lunge Chop each side
Kettlebell Snatch each side
Burpees

The Workout for November 5th

Row 15 Calories
20-18-16-14-12-10-8-6 Push Ups

The Workout for November 4th

Five Rounds

Rack Walk Up the stairs; Farmer's Walk to the other stairs; Rack Walk down the stairs, Farmer's Walk back to the start X 2
5 Turkish Get Ups each side

The Workout for November 3rd

5 Muscle Snatch
5 Overhead Reverse Lunges
X 5

5 Muscle Cleans
5 Push Press
X 5

5 Squat Press
5 Power Snatch
X 5

The Workout for November 2nd

10-9-8-7-6-5-4-3-2-1
Ab Wheel
Pull Up
Box Jump

Then...
Tabata Medicine Ball Slams

The Workout for October 30

Five Roynds
Airdyne 25 Calories
6 Push Press
12 Toes-to-Bar

The Workout for October 29th

50 Hammer Drives
15 Dumbbell Snatches each side
10 Dips
Row 300 meters
X 5

The Workout for October 28th

Five Rounds
10 Squat Thrust Inchworms
10 Hindu Push Ups
10 Alternating Leg Raise Planks
20 Superman
20 Super Planks
10 Hollows

The Workout for October 27th

10 Leg Press

10 Hip Thrusts

10 Deadlifts

X 5

Then...
Tabata Squats

The Workout for October 26th

Four Rounds

10 Pull Ups
26 Swings
19 Burpees
63 Jump Rope
13 Cleans

The Workout for October 22nd

Sled Push 100' back and forth
10-8-6-4-2 Tire Flip
Then...
100 Kettlebell Swings

The Workout for October 21st

7 rounds
7 Pull Ups
7 Dips
One lap around the building (250 meters)

10/20, World Wide Tababta Day!

In homage to Izumi Tabata, the man credited with the development of the Tabata Protocol, today's workout has been edited to a Tabata style, interval routine. 20 seconds work, 10 seconds rest, eight rounds for each of the following movements:

Tabata 1) Muscle Snatch
Tabata 2) Overhead Squats
Tabata 3) Hang Power Snatch
Tabata 4) Burpees

Enjoy!!!

The Workout for October 20th

Five Rounds
5 Muscle Snatches
10 Burpees
5 Overhead Squats
10 Burpees
5 Hang Power Snatches
10 Burpees

The Workout of October 19th

With a kettlebell
1 Swing/1 Clean/1 Snatch/1 Reverse TGU each side
2 Swings/2 Cleans/2 Snatches/2 Reverse TGU each side
3 Swings/3 Cleans/3 Snatches/3 Reverse TGU each side
4 Swings/4 Cleans/4 Snatches/4 Reverse TGU each side
5 Swings/5 Cleans/5 Snatches/5 Reverse TGU each side

The Workout for October 16th

12 Goblet Bench Squats
12 Modified Pull Ups
6 Suitcase Step Ups each side
12 One Arm Rows each side
6 Bulgarian Squats each side
12 Pull-overs
X 4

The Workout for October 15th

12-10-8-6-4-2
Deadlifts
Good Mornings
20 Airdyne calories

The Workout for October 14th

With a kettlebell:
Clean/Lunge Chop/Press x 5 each side
20 Swings
High Pull/Snatch/Overhead Squat x 5 each arm
20 Swings
Windmill/Squat Press x 5 each side
20 swings
x 4

The Workout for October 13th

50-40-30-20-10
Mountain Climbers (each side)
Slams
Rowing Strokes
Push Ups

The Workout for October 12th

Front Squat to Push Press/Back Squat to Push Press x 5
10 Barbell Rollouts
10 Floor Wipers
X 4

25 Hammer Drives
Run to the fence and back with the hammer
X 6

The Workout for October 9th

Db Snatch 20-18-16-14-12-10-8-6-4-2
Burpees 10-9-8-7-6-5-4-3-2-1

THe Workout for October 8th

Row 2 minutes
5 Turkish Get Ups
X 5

The Workout for October 7th

1-2-3-4-5-6
Hang Power Clean
Hang High Pull
Hang Clean
Squat Press
RDL

6-5-4-3-2-1
Deadlift High Pull
Push Press

6-5-4-3-2-1
Hang Clean and Split Jerk

The Workout for October 6th

25 Hammer Drives
10 Pull Ups
10 Candlesticks
Push the Sled
X 5

Then...

5 Inchworms
5 Hindu Push Ups
Push Ups
X 5

The Workout for October 5th

Farmer's Walk 100 steps
10 Clean and Press w/2kb
Rack Walk 50 steps
10 Kb Front Squats
10 Kb Deadlifts
X 5

The Workout for October 2nd

5 TGU each side
5 High Pull/Snatch each side
5 Squat Press each side
X 5

The Workout for September 29th

10 Dips
10 Back Extensions
20 Super Planks
10 Dumbbell High Pulls
100 Jump Rope
X 5

The Workout for the 28th

21-18-15-12-9-6-3
Modified Pull Ups
Medicne Ball Slam
Kettlebell Squat Press
Ab Wheel

The Workout for September 25th

With two kettlebells
30 Seconds Work, 15 Seconds Rest
5 Rounds

Swing
Press
Squat
Bent Row
Clean
Alternating Lunge
Snatch

The Workout for September 24th

5 Snatch Grip Deadlifts
5 Snatch Grip High Pull
5 Muscle Snatch
Row 250 meters
X 7

The Workout for September 23rd

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

The Workout for September 22nd

100 Jump Rope
10 Deck Squats
30 Sledge Hammer Drives
20 American Swings
Run to the fence and back
X 5

The Workout for September 21st

5 Count RDL+Clean Pull+DLHP x 6

6 Hang Power Clean+6 Front Squats

6 Hang Cleans+6 Push Press

6 Power CleanJerks

6 Squat Press

X 5

The Workout for September 18th

15 Kettlebell Swings
3 Segmented TGU each side
X 5
5 Two Handed Snatches
3 Kneeling Windmills each side
X 5
5 Two Handed Squat Presses
3 TGU each side
X 5

The Workout for September 17th

Five Rounds
Row 500 meters
60 second Plank
20 Ab Wheel Rollouts
10 Incline Hip Raises

The Workout for September 16th

Five rounds
With two Dumbbells, perform the following four exercises without a break:
10 Step Up/Lunge Backs on each leg
30 Walking lunges
10 Pause Squats
10 Squat Jumps
Rest and repeat

Then...

Tabata Squats

The Workout for September 14th

With 2 Dumbbells
20 seconds work 20 seconds rest x 6
Shoulder Press

20 seconds work 20 seconds rest x 6
Upright Row

20 seconds work 20 seconds rest x 6
Bench Press

20 seconds work 20 seconds rest x 6
Bent Rows

20 seconds work 20 seconds rest x 6
Bench Dips

20 seconds work 20 seconds rest x 6
Modified Pull Ups

The Workout for September 11th

The Workout for September 9th

25 Sledgehammer Drives
10 Kettlebell Snatches each side
X 5
Then
10-8-6-4-2 Lunge Chops each side

The Workout for September 10th

10-9-8-7-6-5-4-3-2-1
Pull ups
Burpees
Overhead Squats

The Workout for September 8th

10-9-8-7-6-5-4-3-2-1
Ab Wheel
Hang Clean Thruster
Then...
Tabata Airdyne

The Workout for September 4th

Four Rounds, 40 seconds work, 20 seconds rest, one minute rest between rounds

Battle Rope
Bench Press
Medicine Ball Slam
Pull Up
Airdyne
Hang Power Clean& Press
Elliptical
Kettlebell Swing

The Workout for September 3rd

Sled Push
25 Hammer Drives
5 Muscle Snatches
X 10

The Workout September 1st

Row 500-400-300-200-100
Push Up 50-40-30-20-10
Kb Snatch 25-20-15-10-5 each side

The Workout for August 31st

5 Hip Thrust
3 Hang Power Cleans
Up and down the stairs x 2
X 8
Then...
Tabata Dumbbell Thrusters

The Workout for August 28th

7 Pull Ups
7 Dips
7 Box Jumps
7 Back Extensions
X 7

Fall Schedule Change.

Starting Friday August 28th and continuing through mid-November , I will be closing at 6pm on Fridays due to my son's high school football games. Start times for appointments and classes will 5pm at the latest on those days.  Go Aztecs!

The Workout for August 27th

6 Rounds

Hang Power Clean & Press + Squat Press x 6

Hang High Pull + Hang Clean x 6

Push Press + Split Jerk x 6

60 seconds on the Airdyne

The Workout for August 26th

20 Swings
9 Burpees
X5
15 American Swings
7 Burpess
X5
10 Swing Flip Squats
5 Burpees
X 5

The Workout for August 25th

10-9-8-7-6-5-4-3-2--1
Dumbbell Clean
Dumbbell Press

Then
5 Step Ups each side w/dumbbells
5 Renegade Rows
X 5

The Workout for August 24th

30 Seconds Work, 15 seconds rest

Circuit #1
Battle Rope
Airdyne  (max output )
Plank
X 3

Circuit #2
Wall Ball
Row  (max output )
Hollow Hold
X 3

Circuit #3
Squat Thrust
Elliptical  (max output )
Reverse Plank
X 3

The Workout for August 21st

Progressive Snatch Pulls
Waist-Sternum-Clavicle-Forehead x 5
5 Muscle Snatches
X 5

5 Hang Cleans
5 Push Press
X 5

5 Hang Power Clean & Press
X 5

5 Squat Press/Split Jerk
X 5

The Workout for August 20th

AMRAP 30 Minutes
20 Kettlebell Swings @ 53# men, 35# women
Agility Ladder Zig-Zag
10 Power Cleans @ 115# men, 75# women
Run up and down the stairs five times

The Workout for August 19th

8 Leg Press
8 Back Extension
X 4

8 Front Squats
8 RDL
X 4

8 Bulgarian Squats each leg
8 Split Deadlifts each side
X 4

The Workout for August 18th

Kb Lunge Chop 10-9-8-7-6-5-4-3-2-1
Kb Snatch 10-9-8-7-6-5-4-3-2-1
Jump Rope 100-90-80-70-60-50-40-30-20-10

The Workout for August 17th

10 Chin Ups
10 Kb Bench Press
X 4

10 Kb Upright Rows
20 See-Saw Presses
X 4

10 One Armed Bent Rows each side
10 Over Triceps Extensions with Kb
X 4

10-9-8-7-6-5-4-3-2-1
Push Up ladder

The Workout for August 13th

5 Squat Presses x 5, increase weight each set

Then...

EMOM (Every Minute On the Minute) for 20 minutes @50%  max clean
3 DLHP+2 Hang Power Cleans+1 Push Press

The Workout for August 12th

Five rounds
150 Jump Rope
Sandbag Run 500 feet

Then...
3 max time Planks, one minute rest between efforts.

The Workout for August 11th

2 Power Cleans: Start at 60%, increase weight each set until 2 rep max is reached. Then drop weight by 30% and perform 5 x 5

The Workout for August 14th

20 Jumping Pull Ups
20 Burpees
X4
20 Calories on the Airdyne
10 Candlesticks
10 deck Squats
X 4

The Workout for August 10th

Four Rounds

Row 500 meters

Agility Ladder x 5

Sledge Hammer Drives x 50

Kettlebell Swings x 50

The Workout For August 8th

12-11-10-9-8-7-6-5-4-3-2-1 Burpees
15 Calories on the Airdyne after each set of Burpees

The Workout for August 7th

5 TGU each side w/Dumbbell
5 High Pulls each side w/Dumbbell
5 Cleans each side w/Dumbbell
5 snatches each side w/Dumbbell
X 5

The Workout for August 6th

12 Modified Pull Ups
8 Good Mornings
X 4

10 Side to Side Pull Ups
10 Single Leg Deadlifts
X 4

Tire Pull w/harness 30 yards x 10
Tire drag w/handle 30 yards x 10

The Workout for August 5th

Five rounds of:

Swing+Clean+High Pull+Clean+Snatch+Clean x 5 each arm

Lunge Chop+Reverse Lunge x 5 each side

The Workout for August 4th

10 Ring Assisted Pistols
10 Single Ring Body Rows
10 Ring Plank Extensions
X 4

30 Walking Lunges
10 Walking Inchworms
X 4

The Workout for August 3rd

7 Snatch Grip High Pulls
5 Muscle Snatches
3 Power Snatches
Run up and down the stairs 5 times
X 5

The Workout for July 30th

11-9-7-5-3-1
Push Press
Deadlift

Then...
3 Hang Cleans
3 Hang High Pulls
X 8

Then...
5-4-3-2-1
Squat Press
Power clean

The Workout for July 28th

5 Kb Clean and Press then walk up and down stairs (20 steps) with Kb in the rack position on each side.
X 5

5 Shooters Push Ups (weighted to ability)
5 dead High Pulls on each side
X 5

5 Half Get Ups
20 Russian Twists
X 5

The Workout for July 27th

Row 45 seconds/rest for 30 seconds X 10

Then AMRAP 15 minutes
20 Swings
20 Slams

The Workout for July 24th

200 Hammer Drives
Then...
5 Turkish Get Ups w/Dumbbell each side
10 Dumbbell  Snatches
X 5
Then...
200 Hammer Drives

The Workout for July 23rd

10 Burpees
Row 250 meters
X 8

The Workout for July 22nd

5 Power Cleans + 5 Front Squats + 5 Presses
Run the stair course
X 5

Then...
EMOM ( Every Minute on the Minute) for 12 minutes
Hang High Pull+Hang Clean Thruster

The Workout for July 22nd

5 Power Cleans + 5 Front Squats + 5 Presses
Run the stair course
X 5

Then...
EMOM ( Every Minute on the Minute) for 12 minutes
Hang High Pull+Hang Clean Thruster X 3

The Workout for July 20th

5 x 5 Bench Press/Pull Up

Then...

Jump Rope/Mountain Climber 100-80-60-40-20

The Workout for July 17th

10-9-8-7-6-5-4-3-2-1
Squat Press
Power Clean
Burpee
Modified Pull Ups

The Workout for July 14th

Sled Push 30 yards in each direction
30 seconds Battle Rope
"                   " Super Plank
"                   " Hammer Drive
"                   " Superman Hold

The Workout for July 13th

Deadlift 1-2-3-4-5-4-3-2-1
Ab Wheel 10-10-10-10-10-10-10-10-10
Then...
10 Single Ring Pull Ups
20 Slams
X 4
Then...
Tabata Burpees

The Workout for July 10th

5 (Snatch Grip High Pull+Muscle Snatch+OHS) x 5
Then...
5 Hang Snatches
5 Overhead Reverse Lunges
5 Push Presses
X 5

The Workout for July 9th

25 Hammer Drives
Sandbag shoulder carry up and down the stairs twice.
X 8
Then...
20 Hammer strikes each side
5 Sandbag shoulder squats each side
X 5

The Workout for July 8th

5 Pull Ups
3 Pull Up negatives
5 Plyometric Push ups
X 5
5 Squat Presses
5 Burpees
X 10

The Workout for July 7th

Perform five rounds of the following:
TGU to the standing position
Perform 5 overhead walking lunges
Return to the ground TGU style.
X 3
Switch hands and repeat.
20 Swings

The Workout for July 6th

50 Dips, break them up as you wish.
Then...
5 Deadlift High Pulls
5 Hang Power Cleans
X 10
Then...
Tabata on the Airdyne

The Workout for July 2nd

Rack Pulls 5x5
Back Squat  5x5
RDL 5x5
Leg Press 5x5

The Workout for July 1st

40 seconds work, 20 seconds rest
Battle Rope
Dumbbell  Snatch
Kettlebell Swing
Max RPM Airdyne
X 4

Chariot Rope
Dumbbell Cleans
Kettlebell Swing
Max RPM Airdyne
X 4

The Workout for June 29th

Row 1000 Meters
25 Push Press
X 3

The Workout for June 25th

1 TGU each side / 10 Pull Ups
2 TGU each side / 8 Pull Ups
3 TGU each side / 6 Pull Ups
4 TGU each side / 4 Pull Ups
5 TGU each side / 2 Pull Ups

The Workout for June 23rd

21-18-15-12-9-6-3
Pistols
Body Rows

The Workout for June 22nd

10-9-8-7-6-5-4-3-2-1
Kettlebell Full Body Attack
Deck Squat

The Workout for June 18th

Row 500-400-300-200-100 meters
Slams 50-40-30-20-10

The Workout for June 17th

10 Dumbbell Clean
10 Dips
10 Alternating Renegade Rows
100 Jump Rope
X 5

The Workout for June 16th

10 Barbell Squat Press
10 Ab Wheel Rollouts
10 Back Extensions
30 Airdyne Calories
X5

The Workout for June 15th

1-2-3-4-5-6-7-8-9-10
Overhead Squats
Pull Ups

Run up and down the stairs 2 times after each set.

The Workout for June 12th

Six rounds with a barbell:
6 Upright Rows
6 Hang Clean High Pulls
6 Muscle Cleans
6 push Press
6 Back Squats
6 Step Ups
6 Good Mornings

The Workout for June 11th

5 Lunge Chops/5 Snatches/5 Clean&Press each side +10 Deck Squats
4 Lunge Chops/4 Snatches/4 Clean&Press each side +8 Deck Squats
3 Lunge Chops/3 Snatches/3 Clean&Press each side 6 Deck Squats
2 Lunge Chops/2 Snatches/2 Clean&Press each side + 4 Deck Squats
1 Lunge Chop/1 Snatch/1 Clean&Press each side + 2 Deck Squats

Then...
10 Get Up Sit Ups
20 Russian Twists
X 4

The Workout for June 10th

40 max effort rowing strokes
20 Push ups
X 4

20 Airdyne calories
20 Swings
X 4

.25 miles Elliptical
10 Burpees
X 4

The Workout for June 9th

5 Deadlifts
5 Push Presses
X 5

5 Hang Clean + Split Jerk
X 5

5 Deadlift High Pulls
X 5

The Workout for June 8th

10-9-8-7-6-5-4-3-2-1
Pistols
Toes to Bar ( Knees to Elbows if necessary )

Then...

100-80-60-40-20 Mountain Climbers
10-8-6-4-2 Burpees

The Workout for June 5th

5 Modified Rope Climbs
5 Dumbbell Snatches + 5 Dumbbell Presses + 5 Dumbbell Split Jerks each side
X 5

The Workout for June 4th

10-9-8-7-6-5-4-3-2-1 Overhead Squats
20-18-16-14-12-10-8-6-4-2 Push Ups
Then...
Five rounds
Roll two dice.
High die = Power Snatches
Sum of the two = Burpees

The Workout for May 29th

7 Hang Cleans
7 Pistols each leg
7 Hang High Pulls
10 Dips
X 5

The Workout for June 3rd

High Pull / Snatch / Clean each side
10-9-8-7-6-5-4-3-2-1
Run two suicides after each  set

The Workout for May 28th

21-18-15-12-9-6-3
Modified Pull Ups
Dumbbell Squat Press
100 Jump Rope after each set

The Workout for May 21st

Airdyne 15 Calories
Burpees 10-9-8-7-6-5-4-3-2-1

The Workout for May 20th

1-2-3-4-5-6-7-8-9-10
KB Snatch each side
Run up and down 40 Steps ( stairs, bleachers etc) after each set

The Workout for May 18th

Barbell Complexes

Six Rounds of the following:

3 DL High Pulls+1 Power Clean+3 Squat Presses x 3
Push Jerk+Split Jerk x 3
Hang Pull+Hang Clean x 6

The Workout for May 13th

With two Kettlebells

15-13-11-9-7-5
Kb Front Squats
Kb Bent Rows

15-13-11-9 -7-5
Kb Presses
Kb Cleans

15-13-11-9-7-5
Kb Squat Presses
Kb Swings

The The Workout for May 11th

10-9-8-7-6-5-4-3-2-1
Hindu Push Ups
Modified Pull Ups

10-9-8-7-6-5-4-3-2-1
Squat Jumps
Mountain Hoppers

The Workout for May 6th

20 Candlesticks
20 Alternating Superman
X 3

20 Ab Wheel
20 Alternating Plank Leg Raises
X 3

20 Hollow Rocks
20 Plank Knee Outs
X 3

20 Sit  Backs
20 Plank Knee Drives
X 3

The Workout for May 5th

5 Deadlifts
5 Turkish Get Ups
Run up and down the stairs 5 times
X 5

The Workout for May 8th

10 Dumbbell Cleans
10 Dumbell Swings
10 Dumbbell Presses
500 meter row
X 5

The Workout for May 4th

8 Pull Ups
8 Ring Assisted Pistols each leg
X 4

8 Body Rows
8 Deck Squats
X 4

8 Jumping Ring Chin Ups
8 Skater Squats each leg
X 4

The Workout for May 1st

1-2-3-4-5-6-7-8-9-10 Muscle Snatch

Run 200 meters after each set

The Workout for April 30th

10 Straddle Squat Jumps
10 Over-the-Bar Burpees
20 Slams
100 Jump Rope
X 5

The Workout for April 29th

10-9-8-7-6-5-4-3-2-1
Double Kb Cleans
Double Kb Presses
Double Kb High Pulls
Double Kb Snatches

The Workout for April 28th

1 Tire Pull
5 Pull Ups
5 Knees-to-Elbows
X 10

The Workout for April 27th

1 Hang Power Snatch/1 Squat Press
10 Bench Dips
2 Hang Power Snatch/2 Squat Press
10 Bench dips
3 Hang Power Snatch/3 Squat Press
10 Bench Dips
4 Hang Power Snatch/4 Squat Press
10 Bench Dips
5 Hang Power Snatch/5 Squat Press
10 Bench Dips
Then repeat in reverse order

Then...

5 Deadlift High Pulls
5 Squat Presses
X 5

Then...

5 Hang Clean Jerks X 5

The Workout for April 24th

40 Walking Prisoner Lunges
20 Belly Busters
X 5
10 Step Up/Lunge Backs
10 Inchworms
X 5

Tabata Mountain Climbers

The Workout for April 23

10 Double Kettlebell Cleans
10 Calories on the Airdyne
X 10

The Workout for April 22nd

12 Modified Pull Ups
12 Candlesticks
X4
12 One Armed Rows
12 Back Extensions
X4
12 Dumbbell Snatches
12 Reverse Hyper Extensions
X4

The Workout for April 21st

Timed intervals of the following:
Jump Rope, Burpee, Kb Swing,Plank
20 sec work/10 sec rest each exercise

30 sec work/15 sec rest each exercise    
40 sec work/20 sec rest each exercise

50 sec work/25 sec rest each exercise

60 sec work/30 sec rest each exercise

50 sec work/25 sec rest each exercise

40 sec work/20 sec rest each exercise

30 sec work/15 sec rest each exercise

20 sec work/10 sec rest each exercise

Straight through, no extra breaks.

The Workout for April 20th

AMRAP 10 Minutes
16 Alternating Superstar Presses
8 Barbell Squats

AMRAP 10 Minutes
8 Dips
8 Leg Press

AMRAP 10 Minutes
8 Push Press
8 Front Squats

The Workout for April 17th

Power Snatch/Squat Press x 10
10 Barbell Rollouts
X 4

Hang High Pull/Hang Clean x 10
10 Floor Wipers
X 4

The Workout for April 16th

7 Rounds
5 Turkish Get Ups
20 Swings
Run 200 meters

The Workout for April 15th

Row 250 meters
10 Dumbbell Bench Press
X 5

10 Dumbbell Upright Rows
20 Slams
X 5

The Workout for April 13th

Five rounds
5 Tap Squats/5 Mountain Hoppers/5 Push Ups/5 Squat Thrusts/5 Squat Jumps x 5
10 Pull Ups
10 Dips
20 Hollows

The Workout for April 9th

Tabata
Squat Jump
Plank Jack Push Up

Airdyne: 15 seconds max rpm, 15 seconds low rpm for 5 total minutes

Tabata
Star Jump
Burpee

Airdyne: 10 seconds max rpm, 10 seconds low rpm for 4 total minutest

The Workout for April 8th

6 Rounds

5 Deadlift High Pulls

5 Hang Power Clean and Press 

5 Front Squats

 5 Clean Thrusters

                             

.

The Workout for April 7th

Four rounds
40 seconds on, 20 seconds off
Hammer Drive
Row
Hammer Drive
Airdyne
Hammer Drive
Elliptical

The Workout for April 6th

5 Turkish Get Ups each side

5 Full Body Attacks
X 5

The Workout for April 3rd

10 Strap Assisted Pistols each leg
10 Pull Ups
X 4

10  Suspended Lunges each leg
10 Knees-to-Elbows
X 4

10 Suspended Side Lunges each leg
10 Core Extensions
X 4

The Workout for April 2nd

25 Slams
25 Wall Balls
500 meter row
X 4

The Workout for April 1st

With one Kettlebell 

Juggling 60 seconds: see video

With one Kettlebell
Kettlenetics Complex 60 seconds: see video

5 rounds of the above

Then...

Tabata: 20 seconds work, 10 seconds rest
High Speed Standing Press: see video

The Workout for March 31st

8 Dips
12 Modified
20 Swings
100 Jump Rope
X 5

Then...

10 Double Jump Burpees

40 Mountain  Climbers 

X 4

The Workout for March 30th

10-9-8-7-6-5-4-3-2-1
Front Squats
Power Snatch
30 second Airdyne sprint aftet each set

The Workout for March 25th

21-18-15-12-9-6-3
Squat Press
Modified  Pull Ups
Slams

The Workout for March 20th

10-9-8-7-6-5-4-3-2-1
Leg Press (3.5 times bodyweight)
Pull Up (weighted if appropriate )

The Workout for March 19th

7 Hang Cleans (men 135#, women 95#)
7 Burpees
7 Deadlifts (men 225#, women 185#)
X7

The Workout for March 17th

25 Sledgehammer right
25 Sledgehammer middle
25 Sledgehammer left
25 Wall  Ball
X5

Then...

Tabata on the Airdyne
Legs only 20 seconds
10 seconds rest
Arms only 20 seconds
10 seconds rest
Arms and Legs 20 seconds
10 seconds rest
X 4

The Workout for March 16th

4 Rounds

9 Muscle Clean and Press( Men 115lbs, Women 75lbs, Adjust weight to ability )
Row 1 One Minute
9 Front Squats ( Men 135lbs, Women 95lbs, Adjust weight to ability )
30 Kettlebell Swings (Men 53lbs Women 35lbs, Adjust weigt to ability)
9 Power Snatches (Men 95lbs, Women 65lbs, Adjust weight to ability )
15 Burpees

The Workout for March 13th

5 Dumbbell High Pull

5 Dumbbell Cleans

5 Dumbbell Squat Presses

15 Modified Pull Ups

15 Ab Wheel

X 5 

The Workout for March 12th

30 Seconds Work /20 Seconds Rest
5 Rounds,  One Minute Rest Between Rounds
Hanmer Drives
Squat Jumps
Battle Rope
Power Snatch
Super Plank

The Workout for March 6th

10 Candlesticks
10 Burpees
X 5
20 Slams
20 Swings
X 5

The Workout for March 5th

Five rounds
30 seconds work/10 seconds rest

Hang Power Clean and Press
Hang Clean
Hang High Pull
Squat Press

Follow each round with 60 seconds hard on the Airdyne

The Workout for March 3rd

5 Rounds

Perform the Complex:
3 Kb Renegade Rows each side
5 Push Ups on the the kettlebells
5 Kb Cleans
5 Kb Squat Presses
Then...
10 Snatches each side

The Workout for March 2nd

10 Strict Pull Ups
10 Dumbbell Muscle Snatches
100 Jump Rope
X 4

The Workout for February 27th

Three Rounds

3 Metabolic TGU  w/alternating swing each side

3 Punch Get Ups each side

3 Turkish Get Ups

The Workout for February 26th

Row 1000 meters/10 Burpes
Row 750 meters/20 Burpees
Row 500 meters/30 Burpees
Row 250 meters/40 Burpees

The Workout for February 25th

EMOM (Every minute on the minute) for 30 minutes

Deadlift
Deadlift High Pull
Power Clean
Front Squat
Push Press
Squat Press
Clean and Push Press

The Workout for February 23rd

5 Kb Suitcase  each side
5 Bent Rows each side
X 5
Then...
10 Swings/10 American Swings/10 Double Swings
Run 200 Meters
X 5

The Workout for February 20th

30 seconds work/10 seconds rest
3 rounds
60 seconds rest between rounds

Reverse Lunge Swing right hand
Single Leg Bent Row right hand
X 3
Reverse Lunge Swing left hand
Single Leg Bent Row left hand
X 3
5 TGU each side

The Workout for February 19

20 Belly Busters
20 Push Ups
20 Burpees
20 Calories on the Airdyne
AMRAP 25 minutes

The Workout for February 16th

10-9-8-7-6-5-4-3-2-1
Barbell Squat Press
Pull Up
Deadlift High Pull
Dips

The Workout for February 13th

13 Dumbbell Cleans
13 Body Rows
X 3

13 Dumbbell High Pulls
13 Knees to Elbows
X 3

13 Dumbbell Snatches
13 Back Extensions
X3

The Workout for February 12th

30 seconds work, 15 seconds rest, 4 rounds, 60 second break between rounds.
With a Kettlebell

Swings
Clean and Press right
Clean and Press left
Goblet Squat
High Pull right
High Pull left
Alternating Reverse Lunge
Snatch right
Snatch left

The Workout for February 11th

8 Pull Ups
8 Dumbell Deadlifts (increase weight each set )
X 5

25 Hammer Drives
50 Mountain climbers
X 5

The Workout for February 10th

21-18-15-12-9-6-3
Push Ups
Squat Jump
Row 250 meters after each set

The Workout for February 9th

5 Front Squats
5 Deadlift High Pulls
X 5

11-9-7-5-3
Hang Muscle Clean & Press
Burpees

The Workout for February 6th

30 Second Airdyne sprint
8 Pull Ups
8 Dumbbell Snatches each side
8 Ab Wheel rollout
X 8

The Workout for February 5th

6 Lleg Press
10 Double Kb Cleans
X6

6 Kb Front Squats
10 Double Kb High Pulls
X6

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The Workout for February 4th

15-12-9-6-3
Power Snatch
Dips

15-12-9-6-3
Power Clean
Burpees

The Workout for February 3rd

Five rounds

10 Hand to Hand Swings
10 Shooters Push Ups
10 Power Swings
10 One Arm Bent Rows each side
10 Snatches each side

The Workout for January 29th

5 Hang Snatch High Pull/Muscle Snatch
5 Split Jerks
X 5

5 Hang Power Snatches
5 Snatch Pulls
X 5

Then...
Tabata Overhead Squats

The Workout for January 27th

1-2-3-4-5 Turkish Get Ups each side
Then...
5 Suitcase Lifts each side
5 Clean and Press each side w/75% of suitcase weight
X 5
5 SLDL each side
5 Snatches each side
X 5
5-4-3-2-1 Turkish Get Ups each side

The Workout for January 26th

Pull Up           1-2-3-4-5-6-7-8-9-10
Squat Thrust 2-4-6-8-10-12-14-16-18-20
Air Squats.     3-6-9-12-15-18-21-24-27-30

The Workout for January 22nd

6 Clean Pulls
6 Hang High Pulls
6 Deadlift High Pulls
X6

6 Tall Cleans
6 Knee Cleans
6 Floor Cleans
x6

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