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Warmup:
20 partner cossack squat
10 frog leg raise
3 rounds
Skill:
rocking superman
bent press
Workout: *56 jump rope
56 alt swings
*
56 alt 1 leg deadlift
*
56 alt snatches (28 each side)
*
56 get-up sit-up (28 each side)
*
56 swing thruster
*
Enjoy!! Happy birthday Carla!!!

Warm-up:
1/2 push-up and full squat tabata
Skill:
handstands
Workout: AMRAP 20 min
10 swings each side
ladder 1-4 presses each side
ladder 1-4 squats each side
max pull-up
20 floor knee raise
NOTE** ladder the presses and squats as the rounds go up. EX: first round do one of each, second round 2 of each, etc.
Enjoy!!

Warm-up: all reps done unbroken
30 ring rows
30 knee push-ups
50 shoulder stand squats
40 knee tuck sit-ups
40 straight bridge
Workout:
10 double swings
20 v-ups
5 rounds
10 double cleans
10 deck squat to forearm plank
5 rounds
5 see saw presses each side
20 body weight(bw) over head (oh) squats
5 rounds
Skill:
Bent press practice
Enjoy!

Warm-up:
30yrds bear crawls
30yrds plank walk-outs
30yrds jump squats
30yrds high skips
30yrds low lunge
30yrds high skips
Workout:
Partner spiking drills X20reps 5 rounds
Partner workout:
#1 partner 1min squats
#2 partner 1min burpees
Switch after 1min 3 rounds
3 rounds
run 300m
#1 partner 1min alternating snatches
#2 partner 1min plank clock taps
switch after 1min 3 rounds
run 300m
#1 partner sumo deadlift high pull to a sprawl
#2 partner donkey kicks
switch after 1min 3 rounds
run 300m
Enjoy!!

Have fun with this one. Mix up the Body Weight (BW) exercises with the Kettlebell (KB) exercises for time. Do the exercises anywhere from 30sec to 2min. Have “fun”!
KB:
heartbeat squat
swing step
sling shot
weighted sit-up
seated press
bent row
BW:
jump rope
dock rope
flutter kick
jump 4 height
push-up
mountain climber
Skill:
crow(yoga pose that strengthens the shoulders and works balance)
bridging
leg raise
Enjoy!

Warm-up:
Swing tabata
Skill:
Hanging hollow out drill with weight
Handstand practice
Walk down the wall planks (if your body will allow)
Workout:AMRAP 20 min
Double Press x 5
Double squat x5
Double press to a squat x5
Double snatch X5
1 pistol each side
You can make this a complex and not set the bells down with a pair of lighter bells or go with a pair of heavy bells and set the bells down in between exercises.
Enjoy!!

Workout:
5 min flutter kicks
4 min deck squat donkey kicks
3 min burpee
2 min v-ups
1 min super man
2 min rest
1 bell
5 min snatches
4 min jerks
3 min swings
2 min thruster
1 min goblet squat
Enjoy!

Warm-up:
Sumo Deadlift High Pull tabata
Skill:
Leg lift drills and remedial drills
Workout: AMRAP for quality
1 Press each side
1 pull-up
2 presses each side
2 pull-ups
3 presses each side
3 pull-ups
Challenge yourself but don’t go to failure.
Enjoy!

Warm-up:
High/low plank tabata
Skill:
Windmill practice
Workout: 2 min drill (finish within 2 min and the remainder of the time is for rest) 10 rounds
20 air squats
10 snatches total (5 each side)
20 criss cross abs each side
10 OH swings
Enjoy!!

Happy Birthday to the one who makes all of the Workouts! Guess how old?
Warm-up:
Hollow out Drill: walk outs
Burpee tabata
Skill:
pistol practice
Workout: AMRAP 20min
15 goblet squats
12 figure 8 to hold each side
10 presses each side
37 v-ups
Enjoy!!

Saturday Carolyn added to the birthday fun and this is what she came up with:
Warm-up:
leg raise drills
superman rocking drills
Workout:
37 swings
20 air squats
37 snatches each side
20 burpees
37 swings
20 donkey kicks
37 snatches each side
20 star jumps
37 swings
Warm-down:
Tabata plank drill
opposite hand/leg lifts
Enjoy!!