The Workout for January 8th

Tabata Style Intervals:

1. Sledge Hammer

2. Wall Ball

3. Battle Rope

4. Air Squat

5. Slam

The Workout for November 20th

60 seconds on the Airdyne
20 Push Ups
20 Belly Busters
20 Slams
X 5

The Workout for November 19th

3 High Pull/Snatch + 1 Reverse Get Up each side
20 Swings
X 5
10 SLDL w/extension  each side
10 Kb Curtsys each side
X 3

The Workout for November 18th

1000-750-500-250 meter row
20-30-40-50 Hammer Drives
5-10-15-20 Burpees

The Workout for November 13th

5 Snatch Grip High Pulls
5 Power Snatches
5 Overhead
X 5

10 Burpees
10 Deck Squats
10 Over the Bar Jumps
X 5

The Workout for November 12th

10-9-8-7-6-5-4-3-2-1
Pistols - each side
Pull Ups
Ab Wheel

The Workout for October 30th

12 Super Planks
12 Deadlift High Pulls
X4
9 Mountain Hoppers
9 Hang Power Cleans
X5
6 Burpees
6 Cleans
X6

The Workout for October 28th

Airdyne-60 seconds max calories
10 Burpees
Airdyne-60 seconds max calories
9 Burpees
Airdyne-60 seconds max calories
8 Burpees
Airdyne-60 seconds max calories
7 Burpees
Airdyne-60 seconds max calories
6 Burpees
Airdyne-60 seconds max calories
5 Burpees
Airdyne-60 seconds max calories
4 Burpees
Airdyne-60 seconds max calories
3 Burpees
Airdyne-60 seconds max calories
2 Burpees
Airdyne-60 seconds max calories
1 Burpee

The Workout for October 27th

10 Dumbbell Snatches each side

15 Parallette Dips

10 Overhead Dumbbell Squats each

10 Parallette Push Ups

X4

The Workout for October 24th

3 Split Jerk/3 Squat Press
3 Hang Power Clean/3 Hang Cleans
X 5

3 Hang Power Clean & Split Jerk
3 Hang Clean & Split Jerk
X 5

The Workout for October 22nd

5 Single Leg Deadlifts each leg
5 Lunge Chops each side
X 5

10-9-8-7-6-5-4-3-2-1
Snatches each side
Goblet Squats

The Workout for October 21st

50-40-30-20-10
Rowing Strokes
Belly Busters

Then...
Tabata: Mountain Climbers/Squat Jumps

The Workout for October 20th

With Two Dumbbells
6 Cleans/6 Presses x 3
6 DLHP/6 Squats x 3
6 Squat Thrusts/6 Snatches x 3
6 Squat Presses/Upright Rows x 3
X 3

The Workout for Saturday October 18th

AMRAP 25 Minutes
25 Hammer Drives
10 Burpees
10 Deck Squats
Run to the fence and back (200 yards)

The Workout for October 17th

5-4-3-2-1 TGU each side
10-8-6-4-2 Alternating Renegade Rows
20-16-12 -8-4 Alternating Swings

The Workout for October 16th

25 Swings
10 Shooters Push Ups
X 8

The Workout for October 14th

AMRAP 25 Minutes
5 Pull Ups
5 Burpees

The Workout for Monday October 13

1 Power Snatch/1 Overhead Squat (OHS)
2 Power Snatches/2 OHS
3 Power Snatches/3 OHS
4 Power Snatches/4 OHS
5 Power Snatches/5 OHS

1 Power Clean + 1 Squat Press
1 Dead Lift High Pull (DLHP) + 1 Power Clean + 2 Squat Presses
2 DLHP + 1 Power Clean + 3 Squat Presses
3 DLHP + 1 Power Clean + 4 Squat Presses
4 DLHP + 1 Power Clean + 5 Squat Presses

1 Hang Power Clean (HPC) + 1 Front Squat
1 Romanian Dead Lift (RDL) + 1 HPC + 2 Front Squats
2 RDL + 1 HPC + 3 Front Squats
3 RDL + 1 HPC + 4 Front Squats
4 RDL + 1 HPC + 5 Front Squats

1 Clean Pull + 1 Clean
2 Clean Pulls + 2 Cleans
3 Clean Pulls + 3 Cleans
4 Clean Pulls + 4 Cleans
5 Clean Pulls + 5 Cleans

The Workout for October 10th

21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers

The Workout for October 10th

21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers