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Warm-up:
Mountain Climber tabata
Skill:
Pistol Practice
Workout: 5 rounds with Double Bells
Over Head carry 15 yards
See Saw press X 5es
Rack Carry 15 yrds
Dbl squats X5
Farmer Carry 15 yrds
Bent Row X5
Charlie Angles 30 yrds
Bear Crawls 30 Yrds
Enjoy!!
P.S. Do some jump rope practice at the end of the workout.

Warm-up:
Deck squat to forearm plank to a jumping jack X 20
Workout: 10 rounds for time
5 pull-ups
10 push-ups
15 air squats
20 swings
Skill:
pistol practice
Enjoy!!

Warm-up:
30sec work/30sec rest swings
5 rounds
Skill:
TGU to a bridge
Workout: 4 rounds
30 snatches each side
30 viking push press each side
30 goblet reverse lunge each side
Enjoy!!

I asked what were some of everyone’s favorite exercise were and devised the workout from their ideas. Warm-up:
Squat with 5 curls to a thruster X 3
3 rounds
20 pull-over press
20 crunches
3 rounds
Workout:
21-15-9
swings (each side)
air squats
Presses (each side)
Deck squats to jump 4 height
Enjoy!!

Warm-up:
High/Low plank tabata
Skill:
Jerk
cleans
Workout: 5reps - 10 reps on the min (Bret ladder is allowed: 10reps - 5reps)
Clean squat 5-10
20 v-ups
clean jerk 5-10
20 v-ups
double snatch
Enjoy!!

Warm-up:
Plank Progression
Skill:
Dead lift and pressing tension
Workout: 3 rounds…. each round timed separate
Dbl clean burpee X10
sit up X 25
box jump X 15
OH swing X 10
OH body weight squat X 20
Better your time for each round. If your last round is slower than the first, one burpee for every second over time.
One min jumping rope for active recovery in between rounds.
Enjoy!

Warm-up:
TGU step-by-step progression 1 each side
Skill:
bent press
Workout:
light-med weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight
5 snatch press
5 swing clean squat
5 clean squat press snatch
As many rounds as you see fit.
Enjoy!

Warm-up
Kriss Cross abs tabata
Skill:
Janda sit-ups
Pistol Practice
Workout:
1 min snatches
1 min active recovery windmill
1 min weiski’s
1 min active recovery windmill/bent press
5 rounds
Enjoy!!

Skill:
Uneven press: with 2 different size kettlebells (ex. 24kg and 12kg). Double press for 3 reps on each side.
Pull-up practice with and without a kettlebell as added weight.
Workout:
squat tabata 20/10
renegade row X 5 each side
side planks X 10 each side
3 rounds
RKC Minimum: do with a challenging swing weight
1 min swings
1 min jumping jacks
1 min swings
1 min mountain climbers
1 min swings
1 min sprawls
2 rounds
Enjoy!!