6 Rounds
1 Minute DB/KB Farmer Carry
20 Hop or Skip Overs
8 Single-Arm Bent Over Rows, Right
8 Single-Arm Bent Over Rows, Left
10 Min AMRAP
20 Single Under / Taps
6 DB/KB Hang Power Cleans
8 Goblet Squats
8 Rounds
30 Seconds of Alternating DB Hang Snatches
30 Seconds of Push Ups
30 Seconds of Sit Ups
30 Seconds of Rest
3 Sets
Each Set is a 4 Min AMRAP
30 Sec Jog/Run, Row. Bike. Single Unders, Taps, or Low Step Ups
8 Low Box Jumps or Jump Overs
8 Overhead Press
Rest 1 Minute between Sets
5 Rounds
20 Air Squats
10 TRX/Ring Rows
10 KB/DB Deadlifts
10 Min AMRAP
6 Unweighted Lungesters
6 No Push Up + Tap + Tap
Part 1:
AMRAP 6 Minutes
5 Push Up + Tap + Tap
10 Goblet Squat
Rest 2 Minutes between AMRAPs…
5 Rounds
5 TRX/Ring Rows
10 Eye Level KB/DB Swings
After 5 Rounds - Rest 1 Minute
5 Rounds
5 TRX/Ring Rows
10 Eye Level KB/DB Swings
12 Min AMRAP
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Goblet Squats
8 Low Box Jumps or Jump Overs
8 Rounds
30 Seconds of Single Unders or Taps
30 Seconds of DB/KB Hang Power Cleans
30 Seconds of Push Up + Taps
3 Rounds
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 DB Hang Power Snatch, Right
10 Alternating Goblet Lunges
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 DB Hang Power Snatch, Left
10 Alternating Goblet Lunges
Rest 1 Minute between Rounds
12 Min AMRAP
30 Taps, Single Unders, Low Step Ups, Skip Overs
20 Mountain Climbers
10 Unweighted Step Ups or Lunges No weight needed today!
10 Min AMRAP
15 Eye Level KB/DB Swings
10 Goblet Squat + Press
3 Sets
Each Set is a 4 Min AMRAP
30 Single Unders / Taps
10 TRX/Ring Row
5 Burpees
Rest 1 Minute between Sets
6 Rounds
30 Seconds of DB/KB Bent Over Rows
30 Seconds of Overhead Presses
30 Seconds of Alternating Unweighted Lunges
20 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
16 Lying Leg Lifts
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups…
2 Rounds
Each Round is a 6 Min AMRAP
8 Hang Power Cleans
8 Overhead Press
8 DB/KB Jump Over
After 6 Min - Rest 2 Min - then Repeat
4 Rounds
8 KB/DB Deadlifts
8 TRX/Ring Rows
1 Min Jog/Run, Row, Bike, Single Unders, Taps or Low Step Ups
8 TRX/Ring Rows
8 KB/DB Deadlifts
Rest 30 seconds between Rounds
6 Rounds
10 Overhead Press
15 Air Squats
12 Min AMRAP
24 DB Hop or Skip Overs
12 Eye Level KB/DB Swings
6 Burpees
6 Push Up + Taps