7 Rounds
30 Seconds of Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
30 Seconds of DB/KB Hang Power Clean
30 Seconds of Alternating Unweighted Lunges
5 Rounds
10 Goblet Squats
12 TRX/Ring Rows
10 Goblet Squats
4 Rounds
6 Push Up + Taps
9 Burpees
12 Eye Level KB/DB Swings
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
5 Rounds (12 Min Total)
30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Lunges
30 Seconds of Low Box Jumps or Jump Overs
30 Seconds of Sit Ups
30 Seconds of Rest
10 Min AMRAP
20 Single Unders / Taps
6 DB/KB Hang Power Cleans
6 Goblet Squat + Press
12 Min AMRAP
30 Sec Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
8 DB Hang Power Snatch, R
30 Sec Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
8 DB Hang Power Snatch, L
AMRAP 14 Minutes
4 Inchworms
8 Hang DB Snatch, R
8 Hang DB Snatch, L
16 Air Squats
10 Rounds
30 Seconds of Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups
30 Seconds of Low Jumps or Jump Overs
30 Seconds of Rest
6 Rounds
8 TRX/Ring Rows
8 Unweighted Lungesters
8 TRX/Ring Rows
Rest 30 Seconds between Rounds
3 Sets
Each Set is:
1 Min Jog/Run, Row, Biek, Single Unders, Taps or Low Step Ups
then, 4 Rounds of:
7 KB/DB Deadlifts
5 KB/DB Hang Power Cleans
3 Overhead Press
Rest 1 Minute between SETS
10 Min AMRAP
8 Lying Leg Lifts
12 Alternating Unweighted Step Ups
10 Rounds
30 Seconds Jog/Run, Bike, Row, Tap, or Low Step Ups
6 Burpees
3 Sets
Each Set is a 3 Min AMRAP
20 Single Unders / Taps
8 Goblet Squats
8 TRX/Ring Rows
Rest 1 Minute between Sets
10 Rounds
30 Seconds of Overhead Press
30 Seconds of Alternating Unweighted Step Ups
30 Seconds of Rest
6 Rounds
12 KB/DB Deadlifts
1 Min Jog/Run, Row Bike, Single Unders, Taps, or Low Step Ups
10 Sit Ups
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)
12 Air Squats
8 Eye Level KB/DB Swings
4 Burpees
Part 1:
AMRAP 7 Min
15 Air Squats
12 DB/KB Deadlifts
9 Push Ups
Rest 1 Minute Before Part 2…
6 Rounds
10 Overhead Press
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Alternating Goblet Lunges
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
4 Rounds
1 Minute of Single Unders / Taps
1 Minute of Eye Level KB/DB Swings
1 Minute of Unweighted Russian Twists
1 Minute of Rest
7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press