10.16

40 walking lunges 

5 ball slams

15 j pull ups

10 burpees

10 ball slams

10 pull ups

10 burpees

15 ball slams

5 pull ups

10 burpees 

40 walking lunges

10.7

* Please watch THIS video before performing this workout:

4 rounds of:
5 GHD sit ups (to parallel)
15 ball slams
25 jumping squats

EMOM 10:
3 barbell shoulder press
3 pull up or 10-second flex-arm hang

9.30

4 rounds of:

200m row

15 wall balls

10 burpees

Then:

EMOM 10

3 ball slams

3 barbell shoulder press 

9.9

4 rounds:

20 ball slams

10  dumbell row- push ups 

400m run

9.4

AMRAP 15

100m row

10 pledge push ups

15  walking lunges 

20 supine bicycle crunches (single count)

9.2

5 pull ups 

10 push ups 

15 jumping lunges

200m run

10 pull ups

15 push ups  

20 body weight squats 

400m row

15 pull ups 

20 push ups

25 walking lunges 

30 burpees 

Then 

EMOM 10

2 strict pull ups

4 push ups

6 seated ball twists 

8.28

 30 seconds at each station. 4 rounds, 1 min rest between rounds

Pull ups

Hand stand push ups 

Box jumps

Jumping squats

8.25

4 rounds:

20 ball slams

10 burpees 

20 jumping lunges ( single leg count)

200m row

8.19

2 rounds with 2 mins rest between rounds of:

30 wall balls
15 box jumps
15 push ups
15 kbs
30 goblet squats (with KB held in hands against chest, under your chin)
15 kbs
15 push ups
15 box jumps
30 seated med ball twists

8.14

400m run/row

20 jumping/ kipping pull ups

20 wall balls

400m run/row

20 ball slams

20 kbs

400m row/ run

20 pull ups

20 wall balls

8.12

5 push press w barbell

20 bent over barbell rows

25 body weigh squats

10 push press

15 barbell rows

25 body weight squats

15 push press

10 barbell rows 

25 body weight squats

20 push press

5 bent over rows

25 body weight squats

8.5

10 ball slams

20 knees to chest

30 weighted squats ( 15# dumbells on shoulders, high elbows)

20 ball slams

10 knees to chest

20 burpees

30 jumping squats 

20  kettle bell swings

10 ball slams

Then: 

Tabata= 8 rounds of 20 sec on 10 sec off ( total of 4 mins) 

Alternate bar hangs  and push ups ( 4 rounds of each)

0:00-0:20 bar hang

0:21-0:30 rest

0:31-0:50 max push ups 

0:51-1:00 rest

etc... stop at 4:00!

7.31

5 rounds of:

5 pull ups 

10 dumbell thrusters 

15 KTC 

400m run

7.29

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

AMRAP 6

4 burpees 

6 box jumps 

8  seated ball twists 

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

Keep track of your rounds. Rest no more than 3 mins between AMRAPS. If 1 min. is enough, rest then you aren't  keeping the intensity high enough! Beat your first  AMRAP 4 score. 

7.22

4 rounds:

400m run/ row 
8 pull ups
10 dips
12 wall balls



with a partner:

4 rounds:
25 sit ups
25 push ups
25 mountain climbers

7.17

4 rounds
25 wall balls
25 ball slams
250m row

then
25 burpee box jumps for time

25 knees to chest for time

7.12

E2MOM 20

4 pull ups

8 push ups 

12 med ball twists (singles)

16 body weight squats

0:00

2:00

4:00

6:00

Etc... Complete work as quickly and safely as possible then rest the remaining time until next interval begins

7.3

30 seconds on 30 seconds off for 4 rounds at each station. 1 min to transition to the next station Maximum effort required!

pull ups

box jumps

pledge push ups


400m run
100m sprint (walk curves) x 4 total laps
40 sit ups
40 jumping squats
4x 50 second planks 
400m cool down

7.1

As Many Reps As Possible in 15 min:

10 KTC 

10 wall balls

10 push ups

10 overhead plate lunges

6.26

4 rounds 

15 kbs

10 shoulder presses w barbell

5 pull ups

200m run/ 250m row