Workout of the day

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

10 Rounds for Time (15 Minute Cap)
12 KB Deadlift
9 KB Swing
6m HS Walk / 12m Bear Crawl

AMRAP 15
21 Box Jumps / Step Ups
15 TTKB
9 Press Ups

3 Rounds
50 Skips
10m Bear Crawl
10 Kang Squats

EMOM 12
1) Max DB / KB Snatch
2) Max Goblet Squat
3) REST

AMRAP 12
20 Front Rack lunges
20 Push Press
20m Farmers Walk

For Time (14 Minute Cap)
25 Burpee Buy In
3 Rounds
20 Sit Ups
20 Heel Touches
20 Hollow Flutter Kicks
25 Burpee Cash out

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

10 Up / Downward Dogs

3 Minutes On / 1 Minute Off for 6 Rounds

A)
AMRAP
30 DU
10 HSPU / 10 Push Press

B)
AMRAP
100m Run
25 Air Squats

C)
8 Sprawl Tuck Jumps
10m Box Crawl

4 Rounds For Time (14 Minute Cap)
400m Run
8 Man Makers

EMOM 6
Jumping Jacks
Split Squats
Pike Shoulder Taps

Tabata
Mountain Climbers

Main Session:
Every 2:30 For 5 Rounds
12 1 + 1/4 Squats Goblet Squats
12m Box Crawl
12 Box Shoulder Taps

AMRAP 3
Burpees

rest 2

AMRAP 3
Clusters

Rest 2

AMRAP 3
Burpee Clusters

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

AMRAP 7
Ascending Ladder in 2’s
S/A Front Rack Lunge
Push Press
Mountain Climbers (In 4’s)

Rest 2 Minutes

Descending Ladder of score for time
(Cap 7 Minutes)

EMOM 16
1) Plank Hold
2) Farmers Carry (40m)
3) 40 Double Unders
4) 8 Renegade Row

2 Rounds
10 Pike Knee to Elbow
10m Ostrich Walk
10 Split Squat
10 Alternating Plank Supermans

20 Rounds for Time (20 Min Cap)
3 Burpees
5 DB / KB Deadlifts
7 DB / KB Hang Snatches

5 Rounds
Minute on / Minute Off
20 Double Unders
Max S/A Devils Press

5 Rounds
Minute On / Minute Off
10 Hollow Rocks
Max Press Ups / Floor Press

EMOM 8
Hip Hurdles
Inchworm Walk Out
Hip Extensions (Kickbacks)
Box Crawl

Every 2 Minutes for 10 Sets
Alternate Between A & B
A)
30 Air Squats
10 Down / Ups

B)
15 Sit Ups
10 Power Clean and Push Jerks

AMRAP 10
30 Plank Shoulder Taps
15 Press Ups
10 OH Lunges

EMOM 6
Hollow Flutter Kicks
Russian Twists

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

10 x Childs Pose / Down Dog / Up Dog

AMRAP 9
12 Swings
12 Goblet Squats
12 TTKB

Rest 3

AMRAP 9
12 Sprawl
12 Goblet Lunges
12 Bent Over Rows

Rest 3

AMRAP 9
24 Double Unders
12 Squat Cleans
12 HSPU / Push Press

EMOM 8
Skipping Variation
Plank Shoulder Taps
Lunge and OH Reach
Bird Dog

EMOM 20
1) 10 Feet Elevated Press Ups (2121)
2) 20 Hollow Rocks
3) 20 Palms Facing Close Grip Floor Press
4) 20 Side Bends

10 Rounds for Time (18 Minute Cap)
9 Thrusters
9 Lateral Burpee over Object

6 Minutes Movement
10 Steps Box Crawl
50 Single Unders
10 Reverse Plank Glute Raise
50 Single Unders

Every 3 Minutes x 5 Sets
24 Russian Swings
12 OH Lunges
6 SA Devils Press

AMRAP 4
30 Double Unders
9 Snatches (DB / KB)
6m HS Walk / 12 Pike Shoulder Taps

Rest 1 Minute

AMRAP 4
100m Sprint (30s On Spot)
9 Squat Cleans

Rest 3 Minutes and Repeat.

2 Rounds
10m Mobility Walk
20 Pike Shoulder Taps
30 Skips

EMOM 20
1) Box to Crab (6-8 Reps)
2) 16 Split Clean
3) 16 Glute Bridges (Weighted)
4) 200m Run
5) Rest

3 Rounds for TIme (9 Minute Cap)
30 DU
30 Russian Swings
15 Press Ups

EMOM 6
Press Up Shoulder Taps
Kang Squats
Scorpions

AMRAP 5
20 Two Handed DB Thruster (1 DB)
12 Hang Power Cleans
15 Two Handed DB Thruster
9 Hang Power Cleans
10 Two Handed DB Thruster
6 Hang Power Cleans
Rest 3

AMRAP 4
Rest 3

AMRAP 3:30
Rest 3

AMRAP 3

EMOM 9
Russian Twists (Slowly – Feet Off Ground)
OH Carry – 20m / Arm
Hollow Rocks