May 27, 2020

PART 1

4 Rounds

- 1/1 KB Turkish Get-ups

- 10 Lateral Raises + 10 Bent Over Fly

- :30 Low Plank Hold (Bottom of Pushup)

PART 2

AMRAP 12

- 12 DB Deadlift

- 9 DB Power Clean

- 6 DB Push-press

- 20 Jump Alternating Lunges

May 26, 2020

PART 1

EMOM 12

M1) Max Side Kick Through

M2) Max KB Alternating Swings

M3) Max Sit-ups

M4) Rest

PART 2

AMRAP 14

- 20 Mountain Climbers (Pairs)

- 6 SA Devil Press (Left)

- 20 Alternating Jacknives

- 6 SA Devil Press (Right)

May 25, 2020

“Modified Murph”

- 500 Single Under

- 100 Pull-ups / Band Pull-down / DB Bent Over Row

- 200 Pushups

- 300 Air Squats

- 500 Single Under

*** You may split up the Pullups, Pushups, and Squats

however you wish. However, you must begin and end the 

workout with 500 Single Unders!!!

Example #1: 10 Rounds

- 10 Pull-ups

- 20 Push-ups

- 30 Squats

Example #2: 20 Rounds

- 5 Pull-ups

- 10 Push-ups

- 15 Squats

May 24, 2020

PART 1

4 Rounds (:40 Work / :20)

- Dead-bugs (Banded Optional)

- Leg Lift + Hip Thrust

- DB Plank Pull Through

PART 2

3 Rounds FT:

- 21 Floor Thruster

- 15 KB Clusters

- 9/9 KB OH Lunges

May 22, 2020

PART 1

3 Rounds Each Side:

- 5 KB SA Swing

- 5 KB SA Snatch

- 5 KB SA Strict Press

*** Perform all movements without letting go of 

the KettleBell, Rest as needed between sets!!!

PART 2

7 Rounds For Time:

- 10 KB Power Clean

- 10 Half Burpee Over KB (**No Pushup on Burpee)

- 15 Plank Jacks

May 22, 2020

PART 1

3 Rounds

- 10-15 KB/DB Bulgarian Squat (Left)

- 10-15 KB/DB Bulgarian Squat (Right)

- 25 Banded Hip Bridges

- :45 Superman Hold

PART 2

EMOM 12

M1) Max Jump Lunges

M2) Max Push-ups

M3) Max KB/DB Thrusters

M4 Rest

May 21, 2020

PART 1

4 Rounds (Not FT)

- 8/8 KB Windmills

- 20 Windshield Wipers

- :30 Extended Plank

PART 2

AMRAP 14

- 18 V-Ups

- 12 KB/DB Cossack Squats (Alternating)

- 6 KB/DB Devil Press

May 20, 2020

PART 1

2 Rounds (AMRAP 4 / 2:00 Rest)

- 3 HSPU / Pike Push-ups

- 6 KB Squat Cleans 

- 9 KB Swings

PART 2

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

- Burpees

- 25 Double Unders

May 19, 2020

PART 1

4 Rounds (:40 Work / :15 Rest)

- Squat Jumps

- Skaters

- 1 Floor Thruster + 10 Mountain Climbers

PART 2

AMRAP 15

20 KB Russian Swings

10 KB Rev. Lunge + OH Press (Left)

10 KB Rev. Lunge + OH Press (Right)

5 DB Renegade Rows

May 18, 2020

PART 1

4 Rounds (:40 Work / :20 Rest)

- Spiderman Push-ups

- KB Curl & OH Press

- KB/DB Skull Crushers

PART 2

3 Rounds FT

- 18 KB/DB OH Sit-ups

- 18 DB/KB Front Squats

- 60 Double Under

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