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 January 8th

Tabata Style Intervals:

1. Sledge Hammer

2. Wall Ball

3. Battle Rope

4. Air Squat

5. Slam

The Workout for November 25th

5 Power Clean and Press x (start at 65% of max, increase to 75% max on final set).

5 Hang Cleans x 5 w/final set weight from previous exercise.

5 Deadlift High Pulls x 5 (starting with above weight, increasing to 90% max clean)

The Workout for November 24th

Four Rounds
10 Goblet Step Ups each side
10 Kettlebell Snatches each side
Row 500 meters

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 17th

10 Alternating Renegade Rows
10 Dumbbell Squat Pressed
X 4

10 Dumbbell Squat Thrusts
10 Dumbbell  Cleans
X 4

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 November 10th

300 meter row
30 Push Ups
250 meter row
25 Push Ups
200 meter row
20 Push Ups
150 meter row
15 Push Ups
100 meter row
10 Push Ups
Then...
Tabata Mountain Climbers

The Workout for November 7th

5-4-3-2-1 without breaking right hand then left
Kettlebell Clean
Kettlebell Press

5 Double Kettlebell Clean and See-Saw Press
5 Double Dead Clean and Reverse Lunge Press
X 5

5 Clean and Split Jerk each side
X 5

The Workout for November 6th

Concept 2: 2000 meters
Airdyne: 2 miles
Elliptical or treadmill: 1.5 miles

The Workout for November 4th

25 Calories-Airdyne
50 Hammer Drives
100 Jump Rope
25 American Swings
X 4

The Workout for November 3rd

15-12-9-6-3
Dumbbell Cleans
Hindu Push Ups

15-12-9-6-3
Dumbbell Snatches
Burpees

The Workout for October 31st

45 seconds work, 15 seconds rest
Four Rounds

Push Press
Squat Jump
Power Snatch
Slam
Airdyne

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