AMRAP in 20 minutes

20 abs
20 air squats
20 push ups
20 squat jumps
20 frog hops
tippin run

Stabilizers:
9 x 45 sec. on/off

3 Rounds:

3 x Hallway stairs
6 Back squats (increase weight each round-heavy)
9 bench pull ups
12 shoulder combo
15 split squat jumps (with weight)

Ab circuit 8 x 25 abs

10 push ups
10 wall ball
1 balcony run.......

10 push ups
10 wall ball
1 balcony run
10 KB upright row.........


10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)........


10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)
10 bird dogs (20 total........

10 push ups
10 wall ball
1 balcony run
10 KB upright row
10 step ups (20 total)
10 bird dogs (20 total
10 med mall slams.......

2 Sets:

3 Rounds: Increase weight each round

8 Front Squats
8 Lat Pull down
8 Seated Row

2nd set:

3 Rounds:

20 Ball Abs
4 pull ups
20 KB Swings

4 Rounds:

10 box jumps
10 push ups
10 lunges
10 burpees
2 balcony runs

15 box jumps
15 push ups
15 lunges
15 burpees
2 balcony runs

20 box jumps
20 push ups
20 lunges
20 burpees
2 balcony runs

25 box jumps
25 push ups
25 lunges
25 burpees
2 balcony runs

4 Rounds:

10 Front squats
20 abs
10 step ups with weight
20 close grip push ups
1 min cardio (run, stepper etc)

Balcony Run
10 Push ups

Balcony Run
10 push ups
8 front squats

Balcony Run
10 push ups
8 front squats
15 tricep extension

Balcony Run
10 push ups
8 front squats
15 tricep extensions
5 pull ups

Balcony Run
10 push ups
8 front squats
15 tricep extensions
5 pull ups
10 DB burpees

2 Rounds: (your choice if you want to run 1 or 2 miles)

8 laps around tippin (1 mile)

10 box jumps
10 bicep curls
10 lunges (total 20)
10 kb swings
10 push ups
1 min jump rope

2 Balcony Runs
8 deadlift
6 bench
4 up right row
2 pull ups

2 Balcony Runs
10 deadlift
8 bench
6 up right row
4 pull ups

2 Balcony Runs
12 deadlift
10 bench
8 up right row
6 pull ups

Welcome Back!!

5 Rounds for time: RECORD your time!!

5 pull ups
5 lat pull down
5 decline push ups
5 tricep extensions
5 front squats
1 balcony run

Non taper people:

8, 6 , 4

1 arm press (switch)
20 sec. hold pull up
Front squat
Back extensions
Side raises
Tippin run

1 or 2 rounds:

10 front raises
10 side raises
6 pull ups
6 push ups
4 cleans
4 deadlift