Workout of the day

3 Rounds
10 Box Taps
10m Bearcrawl
10 Squat and Reach
10m Duck Walk

EMOM 9
Glute Bridge Floor Press – 12 (AHAP)
Single Leg RDL – 6 / Leg (Weighted)
Hollow – Tuck Extensions – 40s

For Time (12 Min Cap)
2 Rounds
21-15-9
Burpees
Kneel to Squats

200m Sprint
(40s On Spot Between Round 1 and 2)

EMOM 12
Hollow Flutter Kicks
Curtsy Lunges
Alternating Side TGU

EMOM 6
Running on Spot
Sideways 1/4 Squat Shuffle
Plank Walk Round The Clock

10 Up / Downward Dogs

AMRAP 8
32 DU
16 Lunges
8 Hollow Leg Raises

Rest 2

AMRAP 8
32 Heel Touches
16 Shoulder Taps
8 Thrusters

Rest 2

AMRAP 4
32 DU
16 Lunges
8 Hollow Leg Raises

Rest 1

AMRAP 4
32 Heel Touches
16 Shoulder Taps
8 Thrusters

3 Rounds
50 Skips
10 Up / Down Dogs
10 Bodyweight Split Squats

AMRAP 20
400m Run (Both)
50 Swings
50 Burpees
50 Snatches
50 Air Squat DB Hops

20 Minutes to Complete
20 Rounds (YGIG ROUNDS)
20 Squat Thrusts
10 Push Press (2 x Weighted Object)

EMOM 8 (40/20)
Inchworm
Jumping Jacks
Underswitch to Crab
Plank Shoulder Taps

EMOM 35
1) 15 Down / Ups
2) 40s Hollow Hold
3) 15 Swings
4) 40s Handstand Hold / Pike Hold
5) 15 Goblet Squats

6 Minutes Movement

10 Knee to Stands
10 Prisoner Kang Squat
10 Quad T Spine Rotations
50 Single Unders

Every 4 Minutes x 5 Sets
60s Plank Hold
30 Goblet Lunges
20m OH Carry (10m Per Arm)

5 Rounds – 1 Minute Work / 1 Minute Rest
30 Mountain Climbers
Max Air Squats

5 Rounds – 1 Minute Work / 1 Minute Rest
30 DU’s
Max Press Ups

2 Rounds
10 Shoulder Circles Forward / 10 Backward
10 Jefferson Curls
10 Bodyweight TGU

2 Rounds
10 Kneel to Stands
50 Skips

EMOM 16
Single Arm KB / DB Squat Clean – 6/6
12 Burpees
Single Arm KB / DB Push Press – 6/6
12 Plank Knee to Elbow

2 Rounds For Time: (10 Min Cap)

12 DB Deadlift
12 DB Hang Power Clean
12 DB STOH
Run 200m (40s Sprint on the Spot)
9 DB Deadlift
9 DB Hang Power Clean
9 DB STOh
Run 200m (40s Sprint on the Spot)
6 DB Deadlift
6 DB Hang Power Clean
6 DB STOH
Run 200m (40s Sprint on the Spot)

EMOM 6
Hollow Flutter Kicks (40s)
Star Side Plank Holds (20s / Side)

EMOM 6
Jumping Jacks
Split Squats
Pike Shoulder Taps

Tabata
Mountain Climbers

AMRAP 3
15 Sprawls
15 Step Ups
Max Burpees

Rest 1 x 3 Sets

AMRAP 3
15 Hip Dips
15 Tuck Jumps
Max Sit Ups

Rest 1 x 3

AMRAP 3
15 Swings
45 DU
Max Press Ups

Rest 1 x 3

3 Rounds
50 Skips
10 Up / Down Dogs
10 Bodyweight Split Squats

EMOM 9
1) Single Arm Bent Over Row – 8 / Side (AHAP)
2) Plank Rotations – 20s / Side
3) Tempo Good Mornings – 5331 – (Weighted if possible)

For Time: (20 Min Cap)
8 Rounds
16 Burpees
8 S/A Thrusters (3s Pause at the top)

Alternating EMOM 6 (40/20)
Skipping
Lunge / Lunge / Squat

10 x Childs Pose / Down Dog / Up Dog

AMRAP 12
2 Wall Walks
12 Hollow Rocks
24 Jumping Lunges

AMRAP 12 (Ladder Up in 3’s)
Floor Press
Goblet Squat
Complete 12 Sit Ups between rounds

Every 3 Minutes x 4 Rounds
200m Run / 50 Jumping Jacks
25 Swings

Warm Up:
3 Rounds
40s High Kness / Rest 20
40s Heel Flicks / Rest 20
10 Lunge to Runners Pose / Side

On a rolling Clock:
Aim to complete each AFAP

0:00 – 10:00
1 Mile Run (Scale if longer than 09:00 min)

10:00 – 20:00
100 Burpees

20:00 – 30:00
100 Air Squats
100 Press Ups
Break however you want

30:00 – 40:00
100 Hollow Rocks
Max Man Makers Remaining Time

3 Rounds
10 Alternating lunge and OH Reach
10 Squat and Reach
10 Windscreen Wipers
10 Single Leg RDL to Knee Raise

5 Rounds (FGB Style)
1 Minute on each:
Double Unders
STOH
Burpees
Sumo Deadlift High Pull
Rest

EMOM 6
1) Single Arm Plank Hold
2) Pike / HS Shoulder Taps
3) Seated Pike Flutters

Tabata
Lunges

Tabata
Press Up Taps

AMRAP 4
30 Bicycle Crunches
10 Drop Squats

Rest 1

AMRAP 4
30 DU
10 Snatch

Rest 1

AMRAP 4
30 Hip Dip
10 Sprawls

Rest 1

Repeat Through