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Warm-up:
10 min of hand 2 hand drills: figure 8 to a hold, alt swing, sling shot, and figure 8 to hold to a press.
Skill:
Tempo press. Press weight normal speed, pull it down slowly. 3 reps each side 3 rounds
Workout:
5 double clean and jerks
5 renegade row
5 double thrusters
3 pull-ups
3 deck squats
3 hyndu pushups on bells
1 pistol each side
1 bent press each side
1 tgu each side
3 rounds of everything in this order!
Enjoy!

Warm-up:
partner spiking drill X 5 rounds
Workout:
Deadlift: men 10,000lbs women 8,000lbs
Clean: men 7,500lbs women 5,000lbs
Press: men 5,000lbs women 2,500lbs
Snatch: men 3,000lbs women 1,500lbs
Complete with double kettlebells. Use the weight that suits your ability to get the workout done in 30-40min.
Example: men using (2) 24kg kettlebells, deadlift 100 reps, clean 75 reps, etc. Women using (2) 12kg kettlebells, deadlift 96 reps, clean 48 reps, etc.
Enjoy!

39 reps of everything in honor of Krista turning a year older.
Snatches each side
Donkey kicks
Heartbeat squats
TRX row
Body weight squat jumps
Lying straight leg raise
Push press each side
Body weight overhead squats
High/low plank to a push-up
Swing squat
You can split these reps up anyway you like.
Enjoy!

Warm-up:
Criss-Cross Abs tabata
Skill:
Side planks
Windmills
Workout: AMRAP 20min
20 jumping pullups
20 swings
20 pushups
20 deck squats
20 figure 8 to a hold on each side
Enjoy!

You might reconigze this workout but called by a different name.
Warm-up:
TGU ladder 1-5
Do one on the right, one on the left, two on the right (dont set the bell down between reps), two on the left (dont set the bell down) , ect.

Workout:
1min Sumo deadlift highpull
1min Box jump
1min Double push press
1min burpees
1min thrusters
1min rest
3 rounds
Challenge yourself, count your reps and use this workout as a bench mark.
Enjoy!!

Warmup:
Push up drills. I will post the full drill in another “how to” post.

Workout: * 20 swings
Seated floor press X5 each side
*
Kneeling Press X5 each side
*
Standing one leg press X5 each side (stand on the leg you are using to press. Left side press, stand on left leg)
*
Heavy goblet squat X5
*
Heavy double squats X5
*
Goblet KB overhead squat X5
*
2 rounds
Enjoy!

Warm-up:
Body weight exercises tabata (get creative)

Skill:
Arm bar
Floor press
Lying Side press
Windmill

Workout: 20-15-10-5
box jump
v-up
snatches each side
burpees

Enjoy!

Warm-up:
Get-up sit-up tabata
Skill:
Single leg dead lift practice; one bell, two bell, all variations (bell in right hand, left leg working) etc.
Workout:AMRAP 20min
5 double snatches
5 pistol deck squat (squat down on one leg, stand up on 2 legs) each side
5 push-up to renegade row (one push up on bells, row on each side=1 rep)
Shoot for 10-12 rounds
enjoy!!

Skill Warm-up:
Slow Press Practice: 10 sec press, hold 5 sec, 10 sec pull down X 3reps each side 3 rounds
Push Press Practice X 2set of 10 reps
Workout: * 20 overhead swings
*
30 Explosive push ups
*
30 plyo lunge each side
*
30 V-ups
*
30 plyo push ups
*
30 prison jump squats
*
30 hindu push ups
*
30 burpees
*
30 mnt climbers
*
Enjoy!

Strength Day! You will get stronger by doing this workout.
Warm-up:
Strict braced push-up practice
Hanging shoulder packing drill
Strict Evil Wheel practice
Hanging Knee raise
Strict Hanging Leg Raise
Tactical Pull-ups
Muscle Ups

Workout: 4 sets of 5 reps
Heavy double swings
Heavy goblet squat
heavy 1 arm snatch
Strict high/low plank X3
Do not rush through this workout. Take your time at getting grossly stronger. Move heavy weight and feel the power in everything you do.
Enjoy!