5 Rounds:


400m Run

15 Box Jumps

30 Wall Ball --14 lb for ladies, 20 lb for men

21-15-9

Front Squat
Pull ups
Burpee

1 mile run for time

Challenge yourself today!

1 mile run
100 Pull ups
200 push ups
300 Air squats
1 mile run

Use assistance if needed with pull ups...you can do it!! Dont give up!

3 Rounds timed:

8 DB Bench Press on big ball

10 Back extensions

8 pull ups

4 min cardio (alternate 1 min fast, 1 minute recovery x2)

2 Rounds:

10 push ups
10 KB swings
10 DB burpees
400 Meter Run
20 air squats
20 med ball cleans
20 box jumps
400 Meter Run
30 frog hops
30 lunges (total)
30 dips
400 Meter Run

5 Rounds:

20 wall ball
10 deadlift
20 abs
200 Meter Run

2 Rounds:

50 mountain climbers
8 push jerks
25 abs
8 burpees
50 DU or 100 Jump Rop

10-9-8-7-6-5-4-3-2-1

Chin ups

Cleans

Bench

Incline Abs

Med Ball Slams

3 Rounds:
4 pull ups
6 box jumps
8 front squats (medium weight)
20 Ball Abs
2 Rounds:
400 Meter Run
12 DB Burpees

4 burpees
4 toe touches
4 bench pull ups
4 split squats http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

6 burpees
6 toe touches
6 bench pull ups
6 split squats  http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

8 burpees
8 toe touches
8 bench pull ups
8 split squats  http://www.youtube.com/watch?v=zaUCW8_sRaA
25 yd sprint

30 Air Squats
5 Pull ups
10  KB swings
5 deadlift
400 Meter Run

 
20 Air Squats
5 Pull ups
10 KB swings
10 deadlift
400 Meter Run


10 Air Squats
5 Pull ups
10 KB swings
15 deadlift
400 Meter Run

AMRAP IN 20 MINUTES:


5 Power Cleans
10 Toes To Bar

15 Wall Balls

21-15-9

Deadlift

Push ups

Weighted Abs