Daily #11

10 rounds
  • KB swings (10-9-8-7-6-5-4-3-2-1 reps)
  • Burpees (1-2-3-4-5-6-7-8-9-10 reps)

Daily #12

3 rounds
  • 9x Double KB suitcase deadlift
  • 12x KB snatch (Each arm)
  • 15x Double KB push press

Daily #15
"Rocky"

5 roundsSet up two cones 20m apart
  • 5x Double KB jerk
  • 20m Overhead walk
  • 15x Double KB swing
  • 20m Farmers walk back to start
  • Rest 1 minute

Daily #16

For max roundsOn the minute perform the following complex
  • 1x Double KB swing + 1x Double KB high pull + 1x Double KB snatch
  • Add 1 rep to each movement every minute thereafter.
  • Continue until you cannot make the requisite number of reps during a given minute.

Daily #17

16 minutes TotalSwitch exercises every minute on the minute
  • 8x KB swings (2-Handed)
  • 3x Double KB jerk

Daily #19

For time
  • 20x KB swings (2-Handed)
  • 30x Single KB thruster (15x each arm)
  • 20x Push-ups
  • 30x Sit-ups
  • 20x KB sumo deadlift high pull
  • 30x Burpees
  • 20x Double KB snatch
  • 200m Farmer's walk
  • 20x KB swings (2-Handed)

Daily #20
"Groundhog Day"

3 roundsWe do swings over and over and over….
  • 10x Burpees
  • 30x KB swing
  • 20x KB swing
  • 10x KB swing
  • 10x Double KB sumo deadlift
  • 10x KB snatch, each arm

Daily #21

3 rounds
  • Double KB swing 21-15-9x
  • Double KB thruster 9-15-21x
  • 50m KB farmers walk

Daily #22
"I pick things up, I put them down"

For timeSwitch between arms as needed
  • 75x KB snatch

Daily #23

Max rounds in 12 minutes
  • 3x Double KB Clean
  • 3x Front squat
  • 3x Double Snatch
  • 3x Bent row