Try Cycle

Skill:
Shoulder to Overhead Cycling

Workout:
20 min As Many Rounds As Possible
200m Run
15 Shoulder to Overhead (115/75)
10 Box Jump (30/24)

Post Workout:
3 Rounds
10 Side Bends Per Side
12 Upright Row

Muscle up!

Review bar muscle up & warm up

5 Rounds

200m run

9 Deadlifts (275/175)

6 Bar muscle ups

Post workout

3 sets 

20 second flexed hang

15 banded hip bridges

Push it to the limit

Strength

15 minutes to find 1 rep max push press

Accessory

3 sets

10 Weighted push ups

6 Alternating turkish get ups

Conditioning

3 sets

45% of your one rep max push press

max rep strict press into 

max rep push press into 

max rep push jerks

rest as needed 

Holy Cardio

Warmup

PVC pipe game

Workout

28 minute EMOM

Minute 1: Assault Bike (12 calories)

Minute 2: Row (15 calories)

Minute 3: 45 Double Unders

Minute 4: Rest

Extra Credit

3 Rounds

10 Jefferson Curls

30 Second Hollow Holds

Good Morning Squats

Strength

Back Squat

4 Sets of 3 at 80% of 1RM

Accessory

3 sets

10 Bulgarian Split Squats (per leg)

10 Weighted Good Mornings

Conditioning

3 Sets

10 Tire Jumps straight into

100 meter Sprint

Oh my flexors

Skill: 

Review the thruster & Warm up 

 Workout: 

15 minute AMRAP

4 Thrusters 135#/ 95#

8 Burpees

12 Kettlebell swings 70#/ 54#

Extra credit: 

3 Rounds  

30 second Russian twists

Max reps leg raises

Amanda

Skill:
Squat Snatch
& Work Up to 80%

Workout:
9-7-5
Muscle Up
Squat Snatch (135/95)

Extra Credit:
3 Rounds
10 Barbell Good Morning
:30 Ring Support Hold

Stand Tall

Strength:
3 Sets Max Rep Strict Pull Up

Accessory Work:
3 Sets:
10 Dumbbell Push Press
10 Straight Bar Curls

Conditioning:
3 Sets:
Max Time Farmer Carry Hold
1 min Flutter Kick

Half and Half

Skill:
Toes to Bar Review

Workout:
60 Calorie Row
50 Wall Ball
40 Toes to Bar
30 Calorie Row
25 Wall Ball
20 Toes to Bar

Extra Credit:
3 Rounds
5 Medicine Ball Toss
:30 L-Sit

Pulled Apart

Strength:
Deadlift
3 x 10 @ 75%

Accessory Work:
3 Sets:
10 Weighted Back Extension
60' Dumbbell Lunge

Conditioning:
3 Sets:
10 Back Squat Jumps
1 min Plank Hold

Rubber Ducky

Skill:
Squat Clean Review
& Work Up to 80%

Workout:
6 Rounds
3 Front Squat (205/145)
30 Double Under

Extra Credit:
3 Rounds
20 Band Resisted Sit Up
20 Wall Run

Countdown

Game:
Rowling

Workout:
21-18-15-12-9-6-3
Calories on Rower
Box Jump

Post Workout:
3 Rounds
10 Dumbbell Row (per arm)
15 GHD Sit Up

Up Hill Both Ways

Strength:
Behind the Neck Split Jerk
15 min to Establish 1 Rep Max

Accessory Work:
3 Sets
2 Sled Pulls Up Hill
12 Incline Dumbbell Bench Press

Conditioning:
3 Sets
15 Sumo Deadlift High Pull (115/75)
6 Deficit Handstand Push Up (2x45/1x45)

Compounding Interest

Skill:
Headstand to Handstand

Workout:
5 Rounds
20 Wall Ball
15 Pull Up
10 Burpee

Extra Credit:
3 Rounds
1 min Handstand Hold
10 Strict Toes To Bar

Snatch It Up

Game:
"Snatch"

Workout:
10 min As Many Rounds As Possible
10 Alternating Dumbbell Snatch (50/35)
10 Toes to Bar

Post Workout:
3 Rounds
30' Dumbbell Lunge
:15 Flexed Arm Hang

The Name's Ben Dover

Strength:
Barbell Bent Over Row
10-10-10

Accessory:
3 Sets:
8 x 10sec Push Up (5 sec Up, 5 sec Down)
8 Plate Raises

Conditioning:
3 Sets:
10 Burpee
8 Slam Ball
6 Burpee
4 Slam Ball
2 Burpee
Rest As Needed
*Max Effort Each Round

Tasty Trio

Skill:
Handstand Push Up

Workout:
4 Rounds
15 Calorie Row
12 Handstand Push Up
9 Chest to Bar Pull Up

Post Workout:
3 Sets:
15 Wall Balls (30/25)
1 min Plank Knee to Elbow

Forward March

Strength:
Overhead Squat
15 min to Establish 5 Rep Max

Accessory:
3 Sets:
1 min Banded March
10 Hip Circle "Knees to Squat"

Conditioning:
3 Sets:
10-20-30m Shuttle Sprint
12 Unbroken Power Clean
Rest 3 min
*Cleans immediately follow sprints
 

Gr8t Day!

Skill:
Deadlift Mechanics
& Warm Up

Workout:
18 min As Many Rounds As Possible
800m Run
8 Deadlift (275/175)
8 Ring Muscle Up

Extra Credit:
3 Rounds
20 Band Resisted Hip Bridges
:30 Ring Support Hold

Going Up!

Skill:
Rope Climb

Workout:
12 min to Climb As High As Possible
1 Rope Climb
5 Box Jump Over (24/20)
5 Kettlebell Swing (53/35)
1 Rope Climb
10 Box Jump Over
10 Kettlebell Swing
1 Rope Climb
15 Box Jump Over
15 Kettlebell Swing...

Extra Credit:
3 Rounds
20 Band Resisted Sit Ups
20 Banded Overhead Tricep Extensions