1 Arm Kettlebell Push Press

3 Rounds of:
2 Min Left Arm
1 Min Rest
2 Min Right Arm
1 Min Rest


Cleans: http://www.youtube.com/watch?v=6TlbDQUWs0s watch the video for instructions on proper cleans!!

3 x 12 increase weight each round work on speed and technique!!

4 Rounds:

7 Front squats
5 pull ups
3 chin ups
7 KB up right row

1 minute of each exercise: Repeat 5 times! Use 50% weight on bench, lat pull down and military press.

bench
lat pull down
military press
jump rope
any piece of cardio equipment

3 Rounds:

20 1 arm KB push press
10 cleans
20 other arm KB push press
10 bent over row
20 walking lunges
10 pull ups (use a band if needed)
1 mile run for time!

3 Rounds:

10 bent over row
20 med ball slams
10 thrusters
20 bench pull ups
400 meter run

2 Rounds:
10 KB upright row
10 fly aways
10 pull ups
10 KB swings

3 Rounds:

Single Leg Backsquat 8 R, 8 L
20 Box Jumps
10 incline abs with weight


3 Rounds:
3 minute cardio
6 chin ups
9 cleans

AMRAP in 20 minutes

10 min run
15 deadlifts
10 burpees
5 turkish getups http://www.youtube.com/watch?v=5QZhOoWJIDk&feature=fvst
10 min run

3 Rounds:

20 tricep push downs
400 Meter Run

20 front squat (low to medium weight)
400 meter run

20 Jump Rope
400 Meter run

20 box jumps
400 meter run

Bench
5-5-5-5-5


3 Rounds:

20 Wall Ball
20 KB upright row
20 abs
20 lunges

5 Rounds for time:

15 MedBall Slams
10 cleans
5 push ups
3 minute on rowing machine, stepper, or speed run

9-15-21-15-9

Chin ups

Pushups

Tricep Extensions

Lat Pull down

incline abs with weight

6 Rounds:


7 thrusters
8 pull ups (use assistance if needed)
10 hanging knee raises (http://www.youtube.com/watch?v=muOAbiLRpDE)
1 lap or 2 minute run

Backsquat--Heavy
5-4-3-2-1

3 Rounds:
10 Pull Ups
8 dips
6 KB Swings
4 deadlift

For Time:

20 DB overhead walking lunges
30 burpees
20 Front Squats (light to medium weight)
30 push ups
1 minute jump rope
1 Mile Run

3 Rounds for time!

400 Meter Run

25 Box jumps

25 push press

25 air squats

25 lunges

400 meter run

3 Rounds for time:

30 push press
30 double unders or 60 fast jump rope
30 KB Swings
1 lap around track or bleacher run