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

                             

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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