30 Min AMRAP
Run 200
30 DB Squats
15 Push Ups
30 DB Snatches
15 Plank Burpees
30 DB Lunges
Midline Madness
30 Min AMRAP
Run 400m
12 Good Mornings
24 Sit Ups
48 Double Unders
24 Push Ups
12 Thrusters
Triplets
2 Rounds
Each Block is a 3 Min EMOM
30 Minutes Total Time
- Jump Rope
Situps
Squat - Burpees
Plank
Push Ups - High Knees
Plank Up Downs
Lunges - Mountain Climbers
Crunches
Pull Downs - Jacks
Flutter Kicks
Bicep Curls
Grayson’s 10th BDAY
10 Down To 1
- Spider Man Pushups
- Thrusters
- Bent Over Row
- Situps
- Plank Burpees
- DB Get Ups
- Man Makers
- Split Lunges
- Plank Up Downs
- Bicep Curls
Back To The Beach
2 Rounds
Each Block is a 3 Min EMOM
30 Minutes Total Time
- Jump Rope
Situps
Squat - Burpees
Plank
Push Ups - High Knees
Plank Up Downs
Lunges - Mountain Climbers
Crunches
Pull Downs - Jacks
Flutter Kicks
Bicep Curls
Running Amuck
For Time:
800m Run
50 Squats
50 Alt V-ups
100 High Knees
20 Spiderman Push Ups
10 Burpees
200 Mountain Climbers
20 Single Arm Thruster
3 Sets:
10 Deadlift
10 Bicep Curls
10 Shoulder Press
10 Bent Over Rows
10 Tricep Extensions
20 Situps
800m Run
Back In The Garage
10 Down To 1 For Time:
Burpees
Pushups
Plank Squat Back
Alt. Shoulder Taps
Jump Squats
Tricep Pushups
Situps
Squats
Side Lateral Raise
Wide Pushups
Split Lunges
Bicep Curls
The Balancer
5 Min:
- 25 Weighted Jacks
- 10 Air Squats
- 10 Push Ups
- 10 Sit Ups
5 Min:
- 50 Jump Ropes
- 10 Single Arm Snatch
- 10 Rear Fly
- 10 Russian Twists
5 Min:
- 10 Jump Squats
- 10 Reverse Lunge
- 10 Lateral Raise
- 10 V-Ups
5 Min:
- 25 Mountain Climbers
- 10 Chest Press
- 10 Skull Crushers
- 20 Plank Hit Hips
5 Min:
- 10 Drop Squats
- 10 Bent Over Row
- 10 Bicep Curls
- 20 Flutter Kicks
5 Min:
- 20 Side Lunges
- 10 Dead Lift
- 10 Shoulder Press
- 10 Plank Jump Out
Castro is a D Bag
3 Rounds: 21-15-9
Run 400
Sumo DL High Pull (5 Gal Water Jug)
Pushups
Bent Over Row
Shoulder Press
DL
Situps
No More Glassman
5 Min:
- 10 Push-up Burpees
- 20 Alternating Shoulder Taps
- 10 Spiderman
5 Min:
- 10 Chest Fly
- 10 Skull Crushers
- 10 Plank Up-Downs
5 Min:
- 10 Bent Over Rows
- 10 Tricep Push Ups
- 10 Bicep Curls
5 Min:
- 10 Shoulder Press
- 10 Side Lateral Raise
- 20 Russian Twists
5 Min:
- 10 Single Arm Row
- 10 Rear Fly
- 10 Situps
5 Min:
- 20 Plank Up-Downs
- 20 Plank Hit Hip
- 20 Tricep Dips