Workout of the day

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

2 Rounds
10 Steps Box Crawl
10 Underswitch to Crab
10 Plank Walkouts
10 Hip taps

1) Ascending Ladder – As far as possible in 10 Mins
Sit Ups
1-2-3-4-5-6-7-8-9-10

Reverse Lunges
2-4-6-8-10-12-14-16-18-20

Jumping Jacks
3-6-9-12-15-18-21-24-27-30

Rest 2 Minutes

2) Reverse Back down the ladder for Time (10 Min Cap)

EMOM 16 (45s Work)
1) Curtsy Squats
2) Russian Twists
3) Romanian Deadlift
4) 50 Mountain Climbers

EMOM 6
1) Alternating Curtsy Squat
2) Prone Handcuff to Y (Slow)
3) Quad T Spine Rotations

EMOM 4
1) Hollow Hold
2) Skipping (Mixed versions)

Every 3 Minutes x 15 Minutes
21 Sprawls
15 Hollow Rocks
9 Press Ups

For Time (14 Minute Cap)

21-18-15-12-9
Thrusters (DB / KB / Barbell) – UNBROKEN

50-40-30-20-10
Double Unders

EMOM 6
Spiderman Press Ups
Single Unders
Squat and Reach

2 Rounds
30s Work / 30s Rest
Cat Cow
Jefferson Curl

EMOM 12
Hollow Angels
Tricep Extensions
Reverse Lunge to Knee Lift

For Time
30-20-10
DB Hang Split Snatch
(Alternating Arms)
Box Jump / Step Up
DB OH Lunge
(Alternating Legs)

Alternating Tabata (4 Mins)
Air Squats
High Knees

Alternating Tabata (4 Mins)
Lunges
Shoulder Circles

8 Minute Ascending Ladder in 2’s
Kneel to Squats
Bodyweight Man Maker

AMRAP 10
200m Run
10 KB Swings
5 KB OH Squas

For Time (15 Min Cap)
5-4-3-2-1
Bodyweight Man Maker

10-8-6-4-2
Lungster (Lunge / Lunge / Thruster)

50-40-30-20-10
Double Unders

EMOM 8
Jumping Jacks
Plank Shoulder Taps
Step Up Mountain Climbers
Kang Squat

EMOM 16
1) Alternating Single Arm Squat Cleans (6/6)
2) 200m Run / 50 Jumping Jacks
3) Alternating Gorilla Row (6/6)
4) Alternating Box to Crab

AMRAP 9
9 Sit-Ups
9 Snatches
9 Hand Release Burpees

Rest 2 Minutes

Repeat Number of Rounds for Time.

2 Rounds
10 Pike Knee to Elbow
10m Ostrich Walk
10 Split Squat
10m Inchworm

20 Rounds for Time (16 Min Cap) (YGIG Rounds)
3 Burpees
4 Alternating Lunges
5 Sit Ups

AMRAP 16 (YGIG Rounds)
20 Double Unders
20 Mountain Climbers
20 Plank Hip Taps

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

2 Rounds
60s Hip 90/90’s
60s Cat / Cows

EMOM 8
1) 8 Offset Press Up (Left)
2) 16 DB / KB Snatches
3) 8 Offset Press Up (Right)
4) 16 DB / KB Swings

EMOM 8
1) 8 Toes to KB
2) 16 Burpees
3) 8 Toes to KB
4) 16 Squat Thrust / Star Jump

AMRAP 10
200m Run / 40s Jumping Jacks
10 Thrusters

3 Rounds
5 Down / Ups
10 Lunge and OH Reach
5 Down / Ups
10 Cossack Squat

Tabata – Press Up Shoulder Taps

For Time (14 Min Cap)
20 – 16 – 12 – 8 – 4
Front Rack Lunges
Alternating Gorilla Row
Kneel to Squat
(Sets must be unbroken)

AMRAP 12
36 DU’s
24 Drop Squats
12 Swings
6 S/A Devils Press

For Time (7 Minute Cap)
50 Bodyweight Man Makers

3 Rounds

50 Skips
10 Up / Down Dogs
10 Bodyweight Split Squats

10 Rounds (Min On / Min Off)

20s Sprint on the Spot
Max Thrusters Remaining 40s
(KB / DB / Barbell / Bag)

EMOM 9

1) Hollow Flutter Kicks
2) Handstand Hold
3) 3 Point Plank Hold