5 Rounds:

1 Min on each exercise.. Max out and continue for 1 minute!

Pull ups
KB Deadlift
DB Push up Rows http://www.youtube.com/watch?v=4Wn_fhau6uQ
Wall Ball

Tippin Run

7 Rounds:

10 Med ball slams
10 Med ball cleans
10 Med ball toe touches
10 Med ball presses
10 Med ball overhead lunges
10 Med ball squats
1 min cardo sprint

21-15-9-3

Thrusters

Pull ups

200 meter run

1 leg squats (alternate R,L)

Set x 2

10 burpees
10 push ups
10 box jumps
20 burpees
20 push ups
20 box jumops
400 Meter run
20 burpees
20 push ups
20 box jumps
10 burpees
10 push ups
10 box jumps
400 Meter run

15 Min Ladder Of:

1 Clean
3 Toes to Bar (http://www.youtube.com/watch?v=cA_Mcud4TBs)
2 Cleans
6 Toeas to Bar
3 Cleans
9 Toeas To Bar
4 Cleans
12 Toes to Bar
5 Cleans
15 Toes to Bar
6 Cleans
18 Toeas to Bar
7 Cleans
21 Toes to Bar

25 walking lunges
10 overhead walking lunges
25 walking lunges
10 overhead walking lunges

10 Bent over row
20 tricep extensions
30 Kettlebell swings
400M Run
10 Bent over row
20 tricep extensions
20 Kettlebell swings
400M Run
10 bent over row
20 tricep extensions
10 Kettlebell swings
400M Run

1 mile run

Max out on Front Squat

Max out on Pull ups

Max out on Push ups

1 Mile run

5 Rounds for Time:

5 Clean & Jerks
10 Hand Release Push-ups http://www.youtube.com/watch?v=gTHCWFJtoQ8
15 Box Jumps

Hand release pushups are an advanced version of pushups that help develop depth in your pushup range of motion and also activates the muscles of the upper back

9,11,13

4 Rounds:

KB deadlift

Bench pull ups

DB Burpees

Hang Power Clean--light weight (http://www.youtube.com/watch?v=Gx6GMgLrBXQ)

10 Rounds:

10 barbell roll outs ( http://www.youtube.com/watch?v=t6dbCIRRM80)
10 front squats
10 chin ups

30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Power Cleans
30 Hand Release Push-Ups


1 Mile run for time!

6 Rounds:

6 Pull ups
6 chin ups
6 push ups
6 cleans
6 front squat
1 min sprint cardio!

School starts in just a few short weeks!! Get moving!!

1 Minute Jump Rope
1000 Meter Run
1 Minute Jump Rope
50 Overhead Walking Lunges (with light weight above head..If you have shoulder problems then no weight)
1 Minute Jump Rope
1000 Meter Run
1 Minute Jump rope

Sorry for the gap in workouts I was out of town recruiting:


6 Rounds for time:


6 Front Squats
6 Pull ups
6 Back extensions
6 DB shoulder press

10,8,6,4,2


Backsquat with heavy weight
Bench pull ups
Tricep kickbacks
Seated row

4 Rounds for time:

25 Walking Lunges
20 KB Deadlift
15 Box Jumps
10 Burpees
5 Chin ups
400 Meter Run

AMRAP in 30 Minutes:

14 box jumps

12 Cleans (http://www.youtube.com/watch?v=6TlbDQUWs0s)

10 back extensions

8 pull ups

6 thrusters (http://www.youtube.com/watch?v=4OhqIGYqELk)

1 min jump rope