February

Workout: Perform the following for time: 50 KB Swings 50 Pushups 50 KB Swings 50 Pushups 50 KB Swings 50 Pushups

January

Workout: 5 Sets of 1 Rep Deadlifts (max effort) Then perform the following for 20 minutes as many rounds as you can get. 20 KB Swings 20 Pushups 20 Shuttle Run Results (rounds): Uyen – 6 Jule – 7 Bea – 5 Derek – 7 Kent – 6 Anna – 4 Matt – 6

December

Workout: 5 – Burpees 10 – Pushups 15 – Squats 20 – Sit-ups How many rounds can you get in 20 minutes? Results: Amy – 10 Melanie – 10 Kent – 9 Jule – 11 Mary – 7 Kathy – 7 Minh – 6 Pete – 8 Matt – 8

November

Workout: Jump Rope – 2 minutes 20 Clean & Press Jump Rope – 2 minutes 30 Front Squats Jump Rope – 2 minutes 40 Deadlifts Jump Rope – 2 minutes 30 Pull Ups Jump Rope – 2 minutes 20 Chest Press Jump Rope – 2 minutes

October

Workout: Perform as many rounds as you can in 20 minutes 20 Kettlebell Swings 20 Wall-Ball 20 Rope Slams 20 MB Slams 20 Body Weight Squats

September – The Playground Workout

Workout: This month we are going to get outside. Start your workout by jogging to a playground. Perform the following exercises for 20 minutes. Try to get as many rounds as you can. 20 Monkeybar Pullups 200 Meter Run 20 Monkeybar Leglifts 200 Meter Run 20 Elevated Pushups 200 Meter Run 20 Bulgarian Split Squats 200 Meter Run

August

Workout: You can perform the KB snatch how you like, switch after 5 reps, switch after a minute and a half or switch when you get tired. Doesn’t matter, just keep going for the 3 minutes. 3 Minutes KB Snatches 3 Mile Run 3 Minutes KB Snatches Total Time?

July

Workout: Do as many rounds as you can in 20 minutes 5 pull-ups 10 Dumbbell Chest Press 15 Kettlebell Swings