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Warm-up:
Heavy, medium and light swings X 10
L sit (30 sec)
3 rounds
Skill:
Janda sit-up
Workout: AMRAP 20min or heavy 3 rounds
If you are going to use this workout for a muscle endurance workout do the AMRAP. If you want to use this workout as a strength workout do heavy for 3 rounds
2 Pull-ups
4 Alt press each side
6 Goblet squat
8 double get up sit up
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!!

Warm-up:
Handstand push-up drills
workout:AMRAP 20min
Chain 1 rep of each exericise together for 5 reps unbroken. This can be done with single or double bells.
1 swing
1 snatch
1 squat
1 sots press
5 reps total of each
15 box jumps
10 ring row
Skill:
windmill
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!

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!!

Warm-up:
box jump tabata
Skill:
Bridging and push-up practice
Workout: AMRAP 20min
1 pull-up
1 double swing/clean/squat/press
1 pistol each side
1 min jump rope
Enjoy!!

Warm-up:
TGU practice 15min
Workout: AMRAP 20min
10 over head swings
20 ft walking lunge forward/back
5 pushups
20 ft bear crawl forward/back
10 jumping squats
10 jumping pull-ups
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!