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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!!

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!

Clients choice today! I had everyone pick and exercise that they love and put them all together for this stellar workout.
Workout:
1 min jump rope
5 jerks on each side
10 double thrusters
20 v-ups
30 body weight squats
40 snatches (20 each side)
4 rounds
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:
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!

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!

Madison turned 12 on June 23rd. I thought about putting in a ton of jump rope because she loves to jump rope but I thought I would spare everyone. Instead I threw in a ton of cossack squats.

Warm-up:
Tgu practice: Do a press in every position on the way and on the way down. Hit all of the steps first and get solid then do a press.
2 rounds
Skill:
Hand Stand Push-up practice
Workout:
12 step of a box to a lunge each leg (check out the video for explanation)
12 cossack squats each side
12 min RKC minimum:
rounds 1-6: alternating swings for one min v-ups for one min.
rounds 7-12: alternating snatches for one min burpees for one min.
Watch the attached video and it will all get really clear as to what to do.
Enjoy!

Warm-up: 1min of each exercise
jump Rope, Mnt climber, deck squat, side planks, full sit-ups
Skill:
Push-up practice
Workout: AMRAP 20min
30 swings
20 squat push press (10 each side)
10 hanging knees to elbows
I love this one!
Enjoy!

Warm-up:
Tabata swings

Skill:
Clean practice

Workout: Right of Passage (to your pressing future)
Renegade Row
Press
Ladder each to three for 3 rounds

45sec on/15sec off for 3 rounds running clock
uneven pushup
get up sit up
figure 8 to hold

Enjoy!