5 Rounds:


3 pull ups

5 cleans

3 burpees

5 front squats

balcony run

5 Rounds:

5 pull ups
7 bench
11 weighted lunges (total 22)
25 ball abs(tap tap toss)
1 balcony run

6 rounds:


4 pull ups
20 incline abs with weight
4 deep back squats
20 lunges (total)
1 min jump rope

1 mile run

(10,12,14)

bicep curls
chin ups
military press
DB burpees

1 mile run

5 pull ups
5 bench
1 tippin run


5 pull ups
5 bench
1 tippin run
5 deadlift


5 pull ups
5 bench
1 tippin run
5 deadlift
5 cleans


5 pull ups
5 bench
1 tippin run
5 deadlift
5 cleans
5 push ups

5 Rounds:

20 lat pull down
20 abs
20 push ups
20 weighted squats

50 burpees
50 lunges
50 Box Jumps
50 Wall Ball
50 Push ups
50 Jump Rope or double unders
50 Sit ups
50 KB swings

3 Rounds:

Balcony Run
16 lunges
8 bent over row
16 lunges
8 overhead tricep
16 lunges
16 bicep curls
16 lunges
8 shoulder press

5 Rounds

4 pull ups
6 tricep kickbacks (each arm)
8 bench
1 tippin run

Tabata 20 seconds on /10 seconds rest AMRAP in 20 minutes

Pushups

Tricep throws with a med ball

Squat passes with a med ball

Box Jumps

Mountain climbers

bird dogs

Jumpe Rope

4 laps every 10 minutes

AMRAP in 10 minutes:

10 KB swings
10 Box jumps
10 Deadlift
10 abs on a ball


AMRAP in 10 minutes:

10 push ups
10 tricep ext
10 front squats
tippin run

4 Rounds


1 balcony run
6 cleans
8 seated row
10 back squat
12 decline push ups

AMRAP in 20 minutes

8 pushups
8 box jumps
8 frog hops
8 wall ball
8 lunges (16 total)
9 calf raises

4 Rounds:


4 Pull ups

4 military Press

4 RL squats, 4 LLsquats

4 Run jumps

5 Rounds:

25 med ball reaches with a partner

18 KB swings

Stair Run

30 sec wall sit

10 push ups

Abs 40/20 3 x 3 rounds

AMRAP in 20 minutes

20 step ups with weight

20 standing bench

20 bicep curls

1 tippin run

10 DB burpees

20 mountain climbers