Workout of the Day

A.
Snatch

B.
Two rounds of:
2 min ski
2 min hang squat snatches
2 min chest to bar

Rest 2 minutes

Workout of the Day

A.
Split Jerk

B. 
Every 3 minutes, for 15 minutes (5 rounds):
10 Bench Presses
10 Burpees
200m Run

Each round will be scored for time

Rx+ 185/125, burpee box jumps (facing, not over – 24/20)

Workout of the Day

A.
In teams of three, with only one person working at a time, complete the following:

120/90 Calories on Assault Bike
100 Deadlifts (225/155)
120 Box Jump Overs (24 / 20)
120 Burpees Over the Bar
120 Box Jump Overs
100 Deadlifts
120/90 Calories on Assault Bike

*Masters: 185/125, 20/16 inches

Or, working solo:
35/24 Calorie Assault Bike or Row
30 Deadlifts (135 / 95)
40 Box Jump Overs (24 / 20)
35 Burpees
40 Box Jump Overs
30 Deadlifts
35/24 Calorie Assault Bike or Row

Workout of the Day

A.
Five rounds for time of:
400m Run
20 Toes to Bar
10-8-6-4-2 Power Clean & Jerks

Rx+ 185-215-245-265-285 / 125-135-145-155-165

Workout of the Day

A.
Row
10 rounds for calories of:
30 seconds on
30 seconds off

Rest 3 minutes

B.
Ski
10 rounds for calories of:
30 seconds on
30 seconds off

Rest 3 minutes

C.
Assault Bike
10 rounds for calories of:
30 seconds on
30 seconds off

Workout of the Day

A.
Snatch

B.
Four rounds for time of:
21 Wall-Balls
14 Pull-ups
7 Power Snatches

Rx+ 5 rounds, 30/20, 7 rmu, 155/105

Shoulder Press inspiration

Workout of the Day

A.
Shoulder Press

B.
AMRAP in 12 minutes of:
50 Double-unders
20 Kettlebell swings
10 Should Presses

Workout of the Day

A.
Back Squat

B.
AMRAP in 8 minutes of:
10-8-6-4-2 rep rounds of:
Front Squats
Over-the-Box Jumps

If you finish the 2s, start back in reverse order (2-4-6-8-10 etc)

Rx+ 225/155, 30/24

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
100 DB Snatches*
400m Run**
100 DB Hang Power Clean + Jerk
400m Run
50 Single Arm Devil Presses
400m Run
100 DB Hang Power Clean + Jerk
400m Run
100 DB Snatches

*all DB exercises will be alternating
** Runs to be done as a team

Workout of the Day

A.
Every 8 minutes, for 40 minutes:
20c Assault Bike
20 Pull-ups
20 Wall-Balls
20c Ski

Rx+ 25 cals/reps, chest to bar