A. Four sets of: Dumbbell Bench Press x 8-10 reps Rest 45 seconds Kettlbell Swings x 20 reps Rest 45 seconds Single-Arm Dumbbell or Kettlebell Row x 8-10 reps each arm Rest 45 seconds B. Five sets of: 10 Push…

  Four sets of: Back Squat x 8-10 reps Rest 45 seconds Strict Pull-Ups x 8-10 reps Rest 45 seconds Hollow Rocks or Hollow Hold x 30-45 seconds Rest 45 seconds Complete as many rounds and reps as possible in…

Four sets of: Barbell Shoulder Press x 15-20 reps Rest 45 seconds Alternating Forward Lunge x 10 reps each leg Rest 45 seconds Prone Plank Hold x 45-60 seconds Rest 45 seconds   Three rounds for time of: Run 400…

For time: Run 500 Meters 40 Barbell Thrusters Run 500 Meters Five sets of: Barbell Push Press x 15-17 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds Rest 45 seconds One Arm Alt. Kettlebell Swings…

For time: Run 500 Meters immediately followed by… Three rounds of: 8 Ring/Bar Dips 8 Strict Handstand Push-Ups (16pike Push up) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 500 Meters immediately followed by… Three rounds of: 15 Pull-Ups…

Four sets of: Barbell Shoulder Press x 8-10 reps Rest 45 seconds Russian Step-Ups x 10-12 reps each leg Rest 45 seconds Farmers Carry x 50 Meters Rest 45 seconds   Complete as many rounds and reps as possible in…

Three sets of: Deadlift x 6-8 reps Rest 45 seconds Dumbbell Bench Press x 8-10 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds For time: Run 1000 Meters 20 Burpees Over barbell 40 Thrusters (20/15kg)…

Warm up – Rope jump ABCD (5 min)   5x 400m run Rest between set 2-3min   2x max reps unbroken of: Wallball   TABATA Sit-ups   *post your feelings

  Three sets of: Romanian Deadlift x 6-8 reps Rest 45 seconds Single-Arm Kettlebell Press x 8-10 reps each arm Rest 45 seconds V-Ups x 20 reps Rest 45 seconds   Five sets for max reps: 60 seconds of Complex-Makers…

Three sets of: Back Squat x 8-10 reps Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Knee Raises x 20-30 reps Rest 60 seconds   Complete as many rounds and reps as possible in 12 minutes of:…