AMRAP in 20 minutes

Tippin Run
20 KB deadlift

Tippin Run
15 T pushups

Tipping Run
20 V raises

Tippin Run
15 Lunges

Tippin Run
1 Min jump Rope

AMRAP in 25 minutes

5..6..7..8..9..10..11..12..

Push ups
Air Squats
Lunges
Mountain Climbers
Burpees
1 run of your choice

AMRAP in 25 minutes:

8 x DB 1 arm row

8 x front squat

20 Box jumps

30 second pull up hang

2 hallway sprints

3 Rounds:

8 Back extensions
20 bicep curls
16 push ups

then...

5 Rounds:

5 Cleans
Tippin Run

then...

3 Rounds:

20 abs
20 KB swings
max pull ups

5-10-15-20-15-10-5

Med Ball Slams
feet elevated push ups
frog hops
mountain climbers
air punches
box jump + squat

40/20
5 laps around tippin

Step ups
Dips
KB lawnmower
Wall ball
Balcony Run
burpees
pull ups
air squats

5 laps around tippin

4 Rounds:

20 crunches
10 bench
20 cunches
10 KB swings
20 cunches
10 cleans
20 crunches
Tippin Run

2..4..6..8..10..12

Push Ups
Pull ups
Back squat
Lat Pull down
100 Jump Rope


Stair run

Warm up:

Med Ball Circuit/Abs/Push ups/ 5 Min run

5 Rounds:
20 KB swings
20 Squat Jumps
20 MB cleans
20 Burpees
20 Box jumps
2 Balcony Runs

Break it up however you want too!

5 min cardio

100 push ups

100 air squats

100 box jumps

100 MB slams

100 mountain climbers

100 abs

5 min cardio

3 Rounds:

4 Chin ups

6 Jerks

10 Frog Hops

12 DB burpees

14 MB twists

Balcony Run

Stations:

1) Crunches:
25 toe touches
25 freestyle kicks
25 right elbow left knee
25 left elbow right knee

2) 8 feet elevated push ups
8 hand release push ups
8 close grip push ups
8 regular push ups

3) 10 dips
10 leg kicks Left
10 leg kicks right
10 dips

4) 20 wall ball
20 chest passes
20 tricep passes
20 squat passes

5) 4 suicides

6) 8 Kb lawnmower
8 KB deadlift
8 KB swing
8 KB upright row

7) 8 DB bicep curls
8 DB standing bench
8 DB thrusters
8 DB kickbacks

2 Rounds:
10 Push ups
10 Wall ball
10 Box jumps

Bench:
5..4..3..2..1..
25 abs
25 squats

3 Rounds:
8 Knees to elbows
16 lunges
8 front squat

5 min cardio

3 pull ups

6 push ups

9 deadlift

1 minute jump rope

12 back extensions (ball or machine)

5 min cardio

Warm up/5 min Run

6 Rounds:
10 ball push ups
15 med ball slams
20 DB punches
25 Wheelbarrow walks
30 mountain climbers

4 Rounds for time:
20 air squats
15 wall ball
10 frog hops
5 burpees

AMRAP in 20 Minutes:

4 Backsquat
8 burpees
12 Tricep Extension
16 Squat Jumps
20 med ball sit ups

5..10..15...20...25...

5 KB swings
5 dips
5 pull ups
5 push ups
5 MB chest passes
5 MB tricep throws
5 MB squat throws
5 box jumps
Balcony Run