AMRAP in 20 minutes:

5 Pullups
10 Push Ups
15 Squats
20 Ball Crunches

Stay Warm everybody and get moving with todays workout!!

20 lunges
15 squats (with weight)
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill
20 situps
15 cleans
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill
20 burpees
15 lat pull down
100 jump rope
400M Run or 1 lap around track or 3 min on treadmill

4 Rounds FOR TIME!! Get after it!!!!


50 wall Ball
15 pull ups
20 KB swings
25 Jump Rope
15 back extensions
50 abs (elbows to knees)

Tabata 20 seconds on/10 seconds off: Continue until you have completed 1 round then take a 1 minute break and repeat.

Abs (choice)
Air Squats
Jump Rope
Dips
Push Ups
Wall Sits
Burpees
Jumping Jacks
Abs (choice)

Complete AMRAP in 20 MINUTES

4...6...8...10..12...increase 2reps each round!

Push ups

Seated Row

Sit Ups

Bench Pull ups

Lunges with weight

Tricep Extensions

2-3 min run/jog

10-8-6-4-2

Bench Press

Cleans

Deadlift

400 M Run

CHALLENGE DAY!!

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Break it up however you need to do it to complete it!

Record your time and post your results on this blog!! Go for it!! Dont give up!

4 Rounds:

30 sec pull up hang

10 Bent over Row

8 Tricep Extension

5 Bench (light to medium weight)

1 balcony run

5 Rounds:

20 Frog Hops
15 Box Jumps
10 Push ups
2 Stair runs
1 min Jump Rope

Medicine Balls
Abs/Stretching

AMRAP in 10 minutes:
45 sec. wall sits
25 abs (choice)
10 pull ups

AMRAP in 10 minutes:
10 cleans
10 incline abs with ball passes
10 shoulder raises
10 burpees

2 Rounds for Time:

10 deadlift
20 push ups
30 step ups with weight
40 Jump rope
50 Abs (choice)
40 Jump Rope
30 step ups with weight
20 Jump rope
10 deadlift

Happy Friday :)

20 KB swings
1 min front planks
100 Jump Rope
20 fly-a-ways
20 wall ball
Balcony Run

AMRAP in 25 minutes

AMRAP in 20 minutes

10 cleans
10 DB burpees
10 KB upright row
10 lunges (total 20)
1 tippin run

Back to the grind...


30 Box Jumps
25 Push ups
20 Bicep Curls
15 Lat Pull down
10 Squats
5 Pull ups

AMRAP in 20 minutes!!