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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!

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!

Nina Simone popped into my mind for some reason while naming this workout. No connection.
We did this one in the park so go outside and enjoy the elements.
Warmup:
60 yards of bear crawls and push-ups. Walk 10 steps with your hands then do 5 pushups.
60 yards of high knee skips and 10 jumping jacks. 2 skips on each side then jumping jacks.
60 yards of squat jumps with 10 donkey kicks. 5 jumps then 10 donkey kicks.
5 min of snatches. Get as many as you can, switch hands as often as you like. A good goal is 100reps

Workout:
50 overhead (OH) swings
5×5x2 presses (do 5 presses each side two times. 10 presses split into 2 sets)
40 OH swings
4×4x2 presses (same as above)
30 OH swings
3×3x2 presses
20 OH swings
2×2x2 presses
10 OH swings
1×1x2 presses
Enjoy!!

Warm-up:
High/Low plank tabata
Skill:
OH squats
Workout: 21,15,10,5,6,3
Knees to elbows on the floor
Snatches from the floor each side
Bent row each side
Front kicks each side
Do 21 reps of everything, then 15 of everything,etc.
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!

Warm-up
Swing/burpee tabata.
20sec swing, rest 10sec, 20sec burpee…… 4 more rounds for a total of 4 min
Skill:
Jerks
Workout:
Partner Holds
100 double thrusters
200 double squats
Reps split between partners. As one person is doing their reps the other person is holding their weights. If either person needs to set their weight down both people set it down. Split the reps and exercises up as you want. Prepare for the beat down.
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:
Walking swings (40 yrds if outsideor 100ft if inside)
20 v-ups
walking swings
20 Russian twists
walking swings
20 plank clock taps each side
2 rounds
Workout: AMRAP 20 min
Run 300m
20 tuck jumps
10 snatches each side
20 Hindu pushups
20 swing squats
Enjoy this workout outside. It is the best way to really get the full effect of this workout.

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!