Triplets

2 Rounds
Each Block is a 3 Min EMOM
30 Minutes Total Time

  1. Jump Rope
    Situps
    Squat
  2. Burpees
    Plank
    Push Ups
  3. High Knees
    Plank Up Downs
    Lunges
  4. Mountain Climbers
    Crunches
    Pull Downs
  5. Jacks
    Flutter Kicks
    Bicep Curls

Grayson’s 10th BDAY

10 Down To 1

  1. Spider Man Pushups
  2. Thrusters
  3. Bent Over Row
  4. Situps
  5. Plank Burpees
  6. DB Get Ups
  7. Man Makers
  8. Split Lunges
  9. Plank Up Downs
  10. Bicep Curls

Back To The Beach

2 Rounds
Each Block is a 3 Min EMOM

30 Minutes Total Time

  1. Jump Rope
    Situps
    Squat
  2. Burpees
    Plank
    Push Ups
  3. High Knees
    Plank Up Downs
    Lunges
  4. Mountain Climbers
    Crunches
    Pull Downs
  5. Jacks
    Flutter Kicks
    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

Roller Coaster

30 Min EMOM

3 Rounds For Reps:

  1. Weighted Jumping Jacks, Jump Rope
  2. Push Ups – Standard, Narrow, Wide
  3. DB Squats
  4. Alt Shoulder Taps, Up Downs, Side Plank
  5. Alt DB Snatches, Single Leg DL, DL
  6. Tricep Dips, OH Extensions
  7. Lunges – Reverse, Front, Side
  8. Situps, V-Ups, Crunches
  9. Box Jumps or Step Ups
  10. Shoulder Press, Lateral Raises, Upright Rows

Pick Your Poison 2

10 Rounds

1 Min Jump Rope or Run

1 Min Core Movement

1 Min Pick One:

Sumo DL High Pull

Push Ups

Pistols

Lateral Raises

Single Leg DL

Dumbell Punches

Back Lunges

Water Jug Rows

Sumo Squats

Tricep Dips