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 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 November 24th

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

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 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 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 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 8th

Kettlebell Flow
Four Rounds
1.5 TGU/3 Snatches/3 Windmills/3 Squat Press/1.5 Reverse TGU, each side

5 Reverse Lunge Swings/5 Cleans/5 One Hand Swings/5 Cleans, each side

The Workout for September 29th

10 Power Swings
5 Goblet Squat Jumps
X 5
Then...

12-10-8-6-4-2
Hip Thrust (Weighted to ability)
Ab Wheel (Weighted to ability)
Then...

12-10-8-6-4-2
Deck Squats
Get Up Sit Up

The Workout for September 26th

Complete as an unbroken sequence:
5 Clean & Press RH
5 High Pull / Snatch RH
10 Reverse Lunge Swings RH
5 Clean & Press LH
5 High Pull / Snatch LH
10 Reverse Lunge Swings LH
Then perform 5 TGU each side
X 5

The Workout for September 22nd

5-4-3-2-1 Turkish Get Ups
Then...
Four Rounds
3 Shrugs + 1 Muscle Clean X 3
3 Thigh start Clean Pulls + 1 Thigh Start Power Clean X 3
3 Deadlift to knee + 2 Deadlift High Pull + 1 Power Clean X 3
3 Cleans

The Workout for September 19th

21-18-15-12-9-6
Kb Snatch each side
MB Slam
Row 250 meters after each set

The Workout for September 15th

5 Double Kettlebell Squat Presses
15 Double Kettlebell Swings
X 5

10 Double Kettlebell Snatches
5 Double Kettlebell Squats
X 5

5 Double Kettlebell Clean and Jerks
5 Double Kettlebell Cossacks each side
X 5

The Workout for September 10th

With a Kettlebell
3 times without breaking
10 Hand to Hand Swings
5 Clean and Jerk right
5 Clean and Jerk left

3 times without breaking
10 Hand to Hand High Pulls
5 Snatches right
5 Snatches left

3 times without breaking
Figure 8 w/Hold
5 Squat Press right
5 Squat Press left

3 times without breaking
10 Hand to Hand Reverse Lunge Swings
5 Lunge Chops right
5 Lunge Chops left

The Workout for September 3rd

Five Rounds
5 TGU
100 Jump Rope
25 Kettlebell Swings

The Workout for August 29th

5 Chin Ups
5 Kb Overhead Squats each side
X 5
5 Handstand (or modified) Push Ups
5 Kb Snatches each side (heavy)
X 5

The Workout for August 20th

Four Rounds
30 Seconds work/15 seconds rest
One minute rest between rounds

Kb Swing
Plank
Figure 8 w/Hold
Belly Buster
Goblet Squat
Hollow Hold
Swing Flip Squat
Super Plank

The Workout for August 15th

1-2-3 -4-5 TGU each side
2-4-6-8-10 Deck Squats
3-6-9-12-15 Kb Snatches
4-8-12-16-20 Reverse Lunge Swings each side

The Workout for August 11th

10 Alternating Floor Press to Extension
10 Alternating Renegade Rows
X 5
10 Push Ups on Kettlebells
10 Bent Over Kettlebell Rows
X 5
5 Waiters Press each side
5 Outside Cleans each side
X 5