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
