Warmup 3rds
200m run
10x ball slams
15x du’s

5 Rounds
5x Front squats 225/135
10x Push press 40% bw
20 calorie row
rest 1 min and repeat

6Rds
2x Deadlift 405/255
8x Box jumps 38/30

4rds or 12 min
5x kte
50ft bear crawl
100m run with 25lb sand bag
5x pushup+row R+L and DL with dumbells 35X2/25X2

Warmup 5 min AMRAP Du’s

Ladder 12 – 1
box jumps
pullups
situps
ball slams
pushups

Warmup
3×15 air squats
3×10 lunges
3×7 OHS 45lb bar
3×7 pullups

6Rds
2x squat cleans 205/135
8x weighted box step ups 45x2DB/35X2DB (12″ box) DB in rack position

AMRAP in 8 min
5x pullups
10x du’s
5x ball slams

Warmup 3rds
20x du’s
15x ball slams
10x situps

5 Rounds
5x box squats 225/155
15x pullups

AMRAP in 8 min
5x HSPU
15x Du’s

Warmup 3rds
10x pushups
10x walking lunges
5x pullups

AMRAP in 15min
5x horizontal bar pullups
7x ball slams
9x situps
100m sprint

“The Warrior”

warmup 3 rds
10x ball slams
10x pushups
10x situps

10 – 1 Ladder
Hang power clean +lunge L+R+Push press=1 rep
sandbag getup 80/60lb

3 rds
10x ab wheels or 5x standing
10x finger tip pushups or 5x standing ab wheels

Note coming soon we are going to a pay site, another words membership site. If you like my programing then your membership online will cost plus you will have access to some of my special training videos and other goodies stay tuned.

Warmup 3Rds
10x pushups
10x situps
10x ballslams

AMRAP in 20 min:
5x pullups
5x deadlifts 135/95
5x box jumps 20″

Warmup 2rds
400m run
50 ft OH walking lunge w med ball

Spend 15 min working on snatch

AMRAP in 7 min
5x snatch 75/50 full squat
7x wall balls
12x du’s

Warmup
2x20x air squats
2x15x lunges
2x5x jumping air squats
2x10x ball slams

6 Rounds
8x back squats loading BW
20x weighted sandbag step ups on to a 20″ box (45lb/25lb sandbag)

AMRAP in 8 min
10x ball slams
5x pullups
15x situps