BuddBells.com

Warm-up: 3 rounds
60 jump rope
50 mnt climbers
40 jumping lunge
30 sit-ups
20 TRX rows
10 dive bomber push-ups

Skill: get up sit up

Workout: AMRAP 20 min
2 pull-ups
4 get up sit up each side
6 seated presses each side
8 deck squat to a plank
10 double swings

Warm-up: 2 rounds
1 min pilates
2 min swings
3 min flow: 5 jumping jacks, 5 body weight squats, 5 push-ups, repeat

Skill: bottom-up clean/ thruster from the floor

Workout: 10-1
Renegade row each side
Bottom-up clean/thruster from the floor each side
Active side plank each side

Warm-up: 2 rounds
10 swings each side
Bear crawl 30 ft forward and backward
10 high pulls each side
10 walk out to push-up
10 snatches each side
10 high low plank

Skill: Viking Push Press

Workout: 21-15-9-6-3
Swing/ high pull/ snatch (first round 7 of each—21 total reps—do this for each side)
v-up
heartbeat squat
Viking push press

Warm-up:
1 min plank of hands and toes
2 min TGU
3 min rowing
4 min 30 sec work/ 30 sec rest burpees
5 min 15sec/15sec VO2 snatches

Skill: bottom up squat

Workout: 2 min drill 10 rounds
Start rounds every 2 min.
5 bottom up squats each side
10 OH swing
15 jump for height
20 russian twist 10 each side

Warm-up: 1 min of each 3 rounds
Plank on forearms
Figure 8 to hold
Criss cross abs
Skill: bottom up press

Workout: 4 rounds
1 min rowing
20 jumping pullups
5 alternating bottom up clean/press each side
10 bottom up goblet squat
1 min jump rope

This workout is like the song: on the first day of fitmas my true love gave to me……
On the second day of fitmas my true love gave to me…… then back to the first day
On the third day of fitmas my true love gave to me….. then back to the second day then first day

1 bear crawl 30 yrds forward and backward
2 TGU (1 each side)
3 burpees
4 high low plank (2 each side)
5 snatches each side
6 OH swings
7 thrusters
8 swing squats
9 sumo deadlift high pull
10 clean and press (5 each side)
11 deck squat
12 donkey kicks

Warm-up: 3 rounds 1 min of each
Squats
burpees
Star jumps

Workout: 5 rounds
2 TGU each side
100 swings

Warm-up: 1 round
40 TRX row
40 goblet squats
40 presses each side

Skill: atomic push up

Workout: 21/15/9
Snatch each side
Atomic push-up
Superman

Warm-up: 2 rounds
Toe touch
Walkout
Upward dog
Scorpion
Over head squat
10 rep in a flow
2 min swings

Skill: why ski?

Workout: 5 rounds
1 bent press each side
1 pull up
5 why ski
10 sprawl with opposite arm leg lift
15 double unders
20 v-ups

Warm-up: 3 rounds
Five ½ bent presses each side
20 jumping TRX squats
30 ft bear crawl — 5 push ups
30 ft backward bear crawl – 10 jumping jacks

Skill: bent press

Workout: 2 min of each 2 rounds
Row
Snatch
Deck squat to 4 jumping lunge
High/low plank to roll
Swing squat