8 Rounds
30 seconds of Single Unders or Taps
30 seconds of Sit Ups
30 seconds of Push Up + Taps
4 Rounds
10 KB/DB Swings
10 Sit Ups
10 KB/DB Swings
10 Burpees
5 Rounds
20 Hop or Skip Overs
16 Goblet Squats
4 Inchworms
Rest 30 seconds between rounds
12 Min AMRAP (As Many Rounds and Reps As Possible in 12 Min)
10 Low Jumps, Jump Overs, or Step Ups
15 KB/DB Deadlifts
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
6 Rounds
30 seconds of Overhead Press
30 seconds of DB/KB Bent Over Rows
30 seconds of Unweighted 1/4 Get Ups, Right
30 seconds of Unweighted 1/4 Get Ups, Left
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Min)
12 Air Squats
6 DB Hang Power Snatch, Right
6 DB Hang Power Snatch, Left
Rest 1 Minute between Sets
5 Rounds
10 Goblet Squats…
5 Rounds
5 Burpees
10 DB Hang Power Snatch…
2 Sets
Each Set is a 6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)
8 DB/KB Deadlift…
14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Min)
4 Push Up + Taps…
8 Rounds
30 seconds of Hop or Skip Overs
30 seconds of Eye Level KB…
2 Sets
Each Set is a 6 Minute AMRAP
7 KB/DB Swings…
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
6 Burpees…
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
30 Sec Jog/Run…
10 Rounds
6 Lying Leg Lifts
12 Hop or Skip Overs…
4 Rounds
1 Minute of Push Up + Taps…
4 Rounds
20 Push Up + Tap + Tap
25 KB/DB Swings…
6 Rounds
1 Min of Farmer Carry
1 Min of Jog/Run, Bike, Row…
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
8 TRX/Ring Rows or DB/KB Bent Over Rows…
2 Sets
Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minutes)
3 Burpees…