Workout of the day

Warm Up:

TABATA – 20/10 x 4 Minutes
Air Squats

TABATA – 20/10 x 4 Minutes
Hollow Rocks

TABATA – 20/10 x 4 Minutes
Shoulder Taps

EMOM 15
1) 8 – 10 Box to Crab
2) Kneel to Squat Jumps (Sissy Squat Eccentric)
3) 40s Single Leg Skips (20 / side)

3 Rounds
AMRAP 90s
Squat Thrusters

Rest 30

AMRAP 90s
Straight Arm / Straight Leg Sit Ups

Rest 30 Seconds.

EMOM 8

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

For Time (15 Minute Cap)

33-27-21-15-9
Burpee Step Ups / Box Jumps

200m Run Between Sets

AMRAP 8
8 OH Lunges (L)
8 TTKB/DB
8 OH Lunges (R)
8 Swings

Rest 2

AMRAP 4
4 OH Lunges (L)
4 TTKB/DB
4 OH Lunges (R)
4 Swings

2 Rounds
10 Lunge + OH Reach
10 Squat + Reach

2 Rounds
50 Single Under
25 Hollow Rocks

AMRAP 5
10 Sprawl Tuck Jumps
5 HSPU

Rest 1

AMRAP 5
20 DU
10 DB / KB / Heavy Object Push Press (5/Side)

Rest 1

AMRAP 5
40 High Knees
20 Plank Shoulder Taps

Rest 3 Minutes and Repeat

2 Rounds

10m Inchworm
30s Downward Dog
10 Underswitch
30s Reverse Plank

EMOM 12

1) 30 Frog Glute Bridges
2)12-15 Dips
3) 8-10 Curtsy Step Downs / Lunges

AMRAP 15

30 Jumping Jacks
15 Hollow Rocks
30 Mountain Climbers
15 Tuck Ups

1 Minute Running on Spot

5 BW Turkish Get Ups (L)
5 BW Windmills (L)
5 BW Turkish Get Ups (R)
5 BW Windmills (R)

1 Minute Running on Spot

AMRAP 10

20 Single Leg Single Unders (L)
10 Press Ups
20 Single Leg Single Unders (R)
10 Sit Ups

AMRAP 20

200m Run
10 Burpees
(As fast as possible)

Rest 90s after each round.

EMOM 6

Air Squats
Plank Reach Throughs
Bird Dogs

EMOM 4 – 30/30

Jumping Jacks
Side Lunges

30 Minute AMRAP

Buy In:
50 Bodyweight Man Makers (YGIG REPS)

100 Air Squats
100 Snatches
100 Lunges
100 Swings

30:00 – 32:00

Max Double Unders

5 Minutes Movement

20 Kneeling to Stand
20 Close Stance Squats
20 Good Mornings
20 Skips

EMOM 30

1) Offset Press Ups – (Same Num / Arm)
2) Laying Leg Raises (5-10)
3) 20 DU + 5-10 Burpees.

EMOM 8

Bear Crawl
Table Rocks
Frog Glute Bridge
Plank Shoulder Taps

10 Rounds for Time (12 Minute Cap)

10 Swings (Bag/DB/KB)
20 Mountain Climbers

8 Rounds For Time (10 Minute Cap)

10 High Pulls (Bag / DB / KB)
20 Jumping Lunges

6 Rounds for Time (8 Minute Cap)

10 Clean and Jerk (Bag / DB / KB)
20 Drop Squats

3 Rounds

10 Prisoner Kang Squat
10m Duck Walk

4 Minutes – 30s Work / 30s Rest

Jumping Jacks
Mountain Climbers

EMOM 16

6 Single Arm Thrusters / Arm.
12 Burpees
18 DB Row (9/Arm)
36 DU

AMRAP 16

200m Run / 60s High Knees
20 PVC / Broom Overhead Squats
10 V Ups

2 Rounds

10 Curtsy Squat / Leg
10 RDL Knee Raises
10 Pike Shoulder Taps

2 Rounds

10 Lunge and OH Reach
30s Squat Hold

Every 2:00 Minutes x 5 (90s Work)

15 Sprawl Tuck Ups – AMRAP Goblet Squat

AMRAP 14

21 DU
14 Alternating OH Lunges
7 HSPU

EMOM 6

Hollow Flutters
Bicycle Crunches

3 Rounds

30s Squat Hold + 10 Air Squats
30s Plank Hold + 10 Plank Taps
30s Hollow Hold + 10 V Ups

EMOM 30 – 40 / 20

1) Sprawls
2) Alternating Goblet Lunge
3) DU’s
4) Alternating Suitcase Deadlift
5) Yoga Press Ups

EMOM 6

Mountain Climbers
Duck Walk
Sprawl Tuck Ups

EMOM 4 – 30s On / 30s Off

Skipping

AMRAP 6

YGIG Rounds
20 Skips (SU / DU)
5 Burpees

AMRAP 6

YGIG Rounds
20 Mountain Climbers
5 KB / DB / PackBack Swings

AMRAP 6

YGIG Rounds
200m Run
5 Bodyweight Man Makers