Dynamic Duo: Snatch & Squat
The workout of the day consists of: 5 sets of the following A. Snatch Balance 5 reps B. Overhead Squat 5 reps Perform A immediately followed by B. Rest 2 minutes between sets.
The Big 10 Challenge
The workout of the day consists of: 10 Goblet Squats using a dumbbell or kettlebell if available 10 VUps 10 HandRelease PushUps Complete 10 rounds for time.
Jump-Press-Pull Frenzy
The workout of the day consists of: 5 Rounds for Time 15 Box Jump Overs 2420 inches or 6050cm 15 HandRelease PushUps 10 PullUps
Legs Like Steel
The workout of the day consists of: 10 Front Squats 45 BW 8 Burpees 6 Push Press 45 BW 7 Rounds For Time
Pyramid of Power
The workout of the day consists of: 21181512963 of Push Press 95 lb 65 lb 42.5 kg 29 kg Goblet Squats 53 lb 35 lb 24 kg 16 kg Burpees
Upside Down and Around
The workout of the day consists of: 400 meters Run 7 KneestoElbows 3 Strict Handstand Pushups
Sprint & Split
The workout of the day consists of: 8 rounds for time of 400 meters Run 8 Bulgarian Split Squats per leg
Strength & Stamina Mix-Up
The workout of the day consists of: 4 rounds for time of 5 Handstand PushUps or Pike PushUps 7 Toes to Bar or VUps 10 Air Squats Then 4 rounds for time of 4 ChinUps 6 Hand Release PushUps 8 Walking Lunges
Run and Lift with a Twist
The workout of the day consists of: 1 mile Run 5 Deadlifts 225 lb 102.5 kg OR 185 lb 84 kg 25 Burpees 5 Deadlifts 225 lb 102.5 kg OR 185 lb 84 kg 50 Air Squats 5 Deadlifts 225 lb 102.5 kg OR 185 lb 84 kg 25 Burpee PullUps 5 Deadlifts 225 lb 102.5 kg OR 185 lb 84 kg 50 SitUps 5 Deadlifts 225 lb 102.5 kg OR 185 lb 84 kg 1 mile Run
KB + BW Combo
The workout of the day consists of: 3 rounds for time 55 Alternating Kettlebell Snatch 35 LB 16 KG 10 PushUps 10 Kettlebell Swing 35 LB 16 KG 15 Air Squats 55 One Arm Kettlebell Row 35 LB 16 KG 10 SitUps 10 Kettlebell Goblet Thruster 35 LB 16 KG 10 Kettlebell Sumo Deadlift 35 LB 16 KG