5 Min of Jog/Run, Row, Bike, or Walk
- After 5 Minutes, go immediately into -
5 Min AMRAP
5 DB/KB Hang Power Clean
5 Low Box Jumps or Jump Overs
AMRAP 10 Min
4 Burpees
8 Goblet Squat + Press
12 Eye Level KB/DB Swings
12 Min AMRAP
6 TRX/Ring Rows
8 Sit Ups
12 Unweighted Alternating Lunges
3 Rounds
1 Min Jog/Run, Row, Bike, Taps, Single Unders, and Low Step Ups
16 Eye Level KB/DB Swings
16 Goblet Squats
1 Min As Many Burpees As Possible
Rest 1 Minute between Rounds
3 Sets
Each Set is a 3 Min AMRAP
3 Inchworms
6 Unweighted Standing Windmills, 3 on each side
12 DB/KB Hop or Skip Overs
Rest 1 Minute between Sets
5 Rounds
1 Minute of Push Up + Taps
1 Minute of Low Box Jumps or Jump Overs
Part 1
4 Min AMRAP
5 DB/KB Hang Power Cleans
5 Goblet Squats
5 Overhead Press…
4 Rounds
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
20 Sit Ups
6 Rounds
1 Minute of Goblet Step Ups
8 Push Ups
3 Sets
Each Set is 3 Rounds
10 Eye Level KB/DB Swings
16 Hop or Skip Overs
14 Min AMRAP
15 Air Squats
10 TRX/Ring Rows
5 Burpees
1 Min Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
20 Minute AMRAP
10 KB/DB Swings
5 Burpee Step Ups
10 Goblet Squats
5 Burpee Step Ups
10 Squat + Press
5 Burpee Step Ups
4 Rounds
30 seconds of TRX/Ring Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
30 seconds of TRX/Ring Rows
30 seconds of Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
Rest 1 minute between Rounds
12 Min AMRAP
6 Push Up + Taps
12 Alternating Unweighted Lunges
20 Hop or Skip Overs
10 Min AMRAP
2 Hang Power Snatch, Right
2 Hang Power Snatch, Left
2 Sit Ups…
4 Rounds
9 Goblet Squats
6 Overhead Presses
Rest 1 minute after 4 Rounds…
18 Minute AMRAP
(As Many Rounds and Reps as Possible in 18 Minutes)
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Goblet Squat + Press
30 Seconds Taps/Single Unders/Jog/Row/Bike
8 Burpees
5 Rounds
14 Low Jumps, Jump Overs, or Eye Level KB/DB Swings
14 Alternating, Unweighted Step Ups
2 Sets
Each Set is a 5 Min AMRAP
8 DB/KB Hang Power Cleans
8 Overhead Presses
8 Lying Leg Lifts
Rest 1 Minute between Sets
12 Min AMRAP
1 Minute Farmer Carry
15 Air Squats