10 Halo
10 OHS
10 Windmill
10 Deck Squat
10 TGU
10 Burpees

2 rounds

Time
12:30

Big 55

Burpees
KB Deadlifts
KB Goblet Squats
Pushups
Box Jumps

10 9 8 7 6 5 4 3 2 1

Thrusters

Sit-ups 10 30 50
KB Thrusters 10 30 50
Push-ups 50 35 20

Happy Birthday

Warm up: lunges

8 one-minute rounds:
5 box jumps
10 atomic sit-ups
15 KB two handed swings

Windmills and Turkish Get-ups

Warm up:

20 lb ball throws

Skill: Windmills and Turkish Get-ups

8 minutes: KB swings, one-hand, RTW, 8's, windmill and Turkish get-ups.

Cool Down: KB sit-ups 10, chandeliers 30, KB sides 30

Jonesworthy

Squats 80 64 48 32 24 12

KB Swing 40 32 24 16 12 6

Push ups 20 16 12 8 6 3

Time 18:36

Tag Team

P1: 30 kb swings
P2: Push presses
p3: Plank hold

4 rounds.

8lb weights
15 and 26 kb

Tabata

Tabata:
Squats
Sit-ups
Push-ups
Planks

J: 480 reps (lowest reps 8,9,6,20 sec)
H: 422 reps (lowest reps 7,5,8,10 sec)

The Tabata workout is a high-intensity interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Your score is calculated by how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
In 1996, Dr. Izumi Tabata studies conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

How effective can just 4 minutes of exercise be? Come and try it with us!

Wake Up Call

300m + 50 back extensions + 50 sitsups

Rounds: 3

Kettlebell Routine

KB RTW, 10 each direction
KB 8, 10 each direction
KB One-hand Swing, 10 each arm
KB Standing Halo, 10 each direction
KB Two-hand Swing and Step, 4x 15m


Then:
P1: 4x10m run
P2: plank hold

Then:
5 mile walk

15lb Kettlebell

Lunge It

Lunges 4 x 15m
Lunges + farmer carry kettlebell 4x 15m
Lunges + weights overhead kettlebell 4x 15m
Box jumps 6 x4
Box jumps 6x5
Box jumps 6x8

Weights 2 3lbs.
Box 9 inches

Time: 1:15