15 Min AMRAP
6 Goblet Squats or DB Squats
6 Shoulder Press
6 Burpees
6 Ring/TRX or Bent Over Rows
4 Rounds
10 Hang DB Snatch, R
10 Hang DB Snatch, L
1 Minute Jog/Row/Bike, Taps, Single Unders, Low Step Ups
- Rest 1 Minute after 4 Rounds…
12 Min AMRAP
6 Goblet Squat
8 Low Box Jump or Jump Overs
6 Goblet Squat
8 Push Up + Taps
3 Sets
Each Set is a 4 Min AMRAP
8 TRX/Ring Rows
10 DB/KB Push Press
12 Alternating Unweighted Lunges
Rest 1 Minute between Sets
8 Rounds
1 Minute of Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
30 Seconds of Eye Level KB/DB Swings
30 Seconds of Rest
10 Rounds
5 Hang Power Clean + Squat
5 Burpees
3 Rounds
12 Unweighted Lungesters
10 Burpees
Rest 3 Minutes after 3 Rounds
3 Rounds
12 Unweighted Lungesters
10 Burpees
3 Sets
Each Set is 2 Rounds of:
12 TRX/Ring Rows
1 Min Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
12 Overhead KB/DB Swings
Rest 1 Minute between Sets
12 Min AMRAP
15 Air Squats
10 Push Up + Tap + Tap
10 Low Box Jump or Jump Overs
3 Inchworms
No weight needed today!
6 Rounds
30 Seconds of Single Unders or Taps
30 Seconds of KB/DB Deadlifts
30 Seconds of Lying Leg Lifts
30 Seconds of Rest
6 Rounds
12 Overhead Presses
12 Goblet Squats
1 Minute DB/KB Farmer Carry*
*If you can, use heavier weights for the carry!
10 Rounds
7 TRX/Ring Rows
10 Eye-Level KB/DB Swings
15 DB/KB Hop Overs
10 Min AMRAP
16 Alternating Unweighted Lunges
10 Low Box Jump or Jump Overs
10 Rounds
1 Min Jog/Run, Bike, Row, Taps, Single Unders or Low Step Ups
9 DB/KB Hang Power Clean
9 DB/KB Overhead Press
5 Rounds
1 Minute of Goblet Squats
1 Minute of Burpees
4 Rounds
1 Min Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
10 TRX/Ring Rows
1 Min Jog/Run, Bike, Row, Single Unders, Taps, or Low Step Ups
10 TRX/Ring Rows
Rest 1 Minute between Rounds
100 Burpees
Burpees must be completed in 1 minute "ON" - 1 minute "OFF" fashion
Time Cap: 20 Min (10 minutes of WORK + 10 minutes REST)
No weight needed today!
5 Rounds
10 Squat + Press
10 Sit Ups
10 DB/KB Hang Power Clean
6 Rounds
30 Seconds of Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
30 Seconds of TRX/Ring Rows
30 Seconds of Push Ups
30 Seconds of Jog/Run, Row, Bike, Single Unders, Taps, or Low Step Ups
30 Seconds of REST
No weight needed today!
10 Min AMRAP
14 Eye Level KB/DB Swings
10 Unweighted Alternating Step Ups