4 Rounds:

10 front squats

10 dips

10 1 arm row (each arm)

10 Box Jumps

10-8-6-4-2

Power Clean
Incline Abs with weight
Pull Ups
Bicep Curls

Helen
3 Rounds

400 Meter Run
21 KettleBell Swings
12 Pullups

Post times

5-5-5 Backsquat

1/2 mile run

6-6-6 Power cleans

1/2 mile run

7-7-7
Deadlift

1/2 mile run

5 Rounds:

1 minute on each exercise:


Push ups

Squats

Pull ups

DB Bicep Curls

Box Jumps

Ski Jumps

wall ball


200 Meter Run

4 Rounds:

25 Abs
25 DB press
25 KB Swings
25 Squats
200 meter run

For Time:

800m Run

20 Burpees

20 pullups

800m Run

10 Burpees

10 pullups

800m Run

15 Burpees

15 pullups

30 Lunges
100 calorie Run, Bike or Row
20 Lunges
90 calorie Run, Bike, or Row
10 Lunges
80 calorie Run, Bike or Row

30 Power Cleans
100 calorie Run, Bike or Row
20 Power Cleans
90 calorie Run, Bike, or Row
10 Power Cleans
80 calorie Run, Bike or Row

30 DB Push Press
100 calorie Run, Bike or Row
20 DB Push Press
90 calorie Run, Bike, or Row
10 DB Push Press
80 calorie Run, Bike or Row

3 Rounds for time of:

15 Chest to Bar Pull-ups

25 Kettlebell swings

Run 400 meters

Today is National Running Day.. Get outside and enjoy a nice run.. End it with the following:


4 Rounds:

20 squats
20 push ups
20 dips
20 lunges

5 Rounds:

400m run

30 Step-ups

30 Wall Ball Shots