15 Minute AMRAP - Lots of Ups and Downs

15 Minute AMRAP: As Many Rounds and Reps As Possible. 10 (1 1/2) Stars on each side 20 Ground To Overhead 10 Burpee How This Works: Set a clock for 15 minutes

15 Minute EMOM With Ascending Squats

15 Minute Ascending EMOM: All movements in the same minute. How Far Can You Get? 30 Hop Overs 5 Squats +Adding 1 Squat to each round. How This Works: Set a timer.

4 Rounds – 30 Seconds of Each Movement

4 Rounds: 30 Seconds Of Each Alternating Lunges Alternating Toe Touches Slider/Ball Hamstring Curl Alternating Toe Touches Speed Skater Rest How This Works: Set a clock and perform each movement for 30

Down The Ladder – 20 Reps down to 1 Rep

Down The Ladder: 20 Reps down to 1 RepPush Up Renegade Row (Or Shoulder Taps)Over The BellThrusters How This Works: You will start a clock and do 20 reps of each movement,

TABATA – Pull Prime Tap & Hold

TABATA: 20 Seconds On, 10 Seconds Off Plank Pull Through Primates Toe Taps V-Sit Hold How This Works: Set a timer and perform max number of Plank Pull Through for 20 seconds,

Stretch, Strengthen, and Stabilization

Stretch, Strengthen, and Stabilization How This Works: Follow along with me through the flow and finish with a 3 round Buy-Out. It will go - Sequence 1 three times. Into Sequence 2 Right
Bodybuilding Arms Abs Cardio

Bodybuilding Style – Arms, Abs, & Cardio

Bodybuilding: 4 sets of each Superset 1: 12-15 reps Overhead Tricep Extension 12-15 reps Close Grip Dumbbell Press 20 reps Leg Raise 30 Seconds Jumping Jacks Superset 2: 12 reps Halos Each

TABATA: Each Movement

TABATA: 20 Sec On - 10 Sec Off for 4 Rounds (4 Minutes) Each TABATA 1:Lunge - Lunge - Squat -Rest 1 Minute then TABATA 2:Zippers -Rest 1 Minute then TABATA 3:Burpees How This Works: Each 4

15 Minute AMRAP: Deadlifts-Dips-Up Downs

15 Minute AMRAP: As Many Rounds and Reps As Possible.30 Deadlifts30 Tricep Dips30 Bear Crawl Up Downs How This Works: Set a clock for 15 minutes and preform the movements at the

1 Minute Max Effort For Each Movement For 3 Rounds

3 Rounds - 1 Minute Max Effort of EachAlternating Fire HydrantStarsAlternating Donkey KickJump SquatsRest How This Works: You will do, in the given sequence, 1 minute of max effort of each movement