AMRAP in 15 mintes: (increase reps by 5 for each round)

Balcony Run
5 dips
5 Jumping Jacks
5 air squats
5 split squats
5 KB swings
5 KB upright row

Balcony Run
10 reps of everything...

then....

Balcony Run
15 reps...

AMRAP in 15 minutes

10 back squat
5 pull ups
25 weighted abs
10 jumping squats (no weight)
5 MB cleans

Then...

3 rounds:
Tippin run
10 hanging knee tucks (http://www.youtube.com/watch?v=IJeS9Htk-w4)
8 DB thrusters
20 mountain climbers

6 Rounds:
6 Front Squat
6 Hand release push ups
6 KB Deadlift
6 Back Extensions (on ball or machine)
6 Chin ups
50 Jump Rope

4 Rounds

10 ski jumps (total)

8 weighted lunges (each leg)

6 DB burpees

4 box jumps

2  pull ups

2 stair runs

AMRAP in 20 minutes:
6 Backsquat
50 abs with weight
10 tricep extensions
10 tuck jumps
10 DB bench
10 bent over rows
Tippin Run

For Time:
50 Russian twists
40 Wall Ball
30 Hand release push ups
20 MB Slams
10 KB Swings


then....

3 Rounds of tabata: 40 on/20 off

Squats
High Knees
Burpees
Stationary Frog Hops
Bird Dogs 20 sec on each arm

5 Rounds:

20 Jump Rope
5 Bench Pull ups
10 Power Cleans
10 Split Squat Jumps (total)
Balcony Run

AMRAP in 18 minutes:


50 Walking weighted Lunges
10 Push Ups
1 Lap Sprint
10 Box Jumps
50 sit ups
1 Lap sprint
50 Mountain climbers
10 Burpees

10-8-6-4-2

Goblet Squats

DB Burpees

1 Arm row in push up position

Lateral Lunges *touching feet

Toe Touches * with weight

High Knees/Mountain Climbers


400 Meter Run
100 Jump Rope
MedBall Circuit

Stretch
Abs

MB Circuit

Warm up:
20 squats
20 push ups
20 jumping jacks
Beach jog

then...

5 Rounds timed:

50 Jump rope
20 Burpees

3 Rounds:

20 Air Squats
10 dips
10 pull ups
20 mountain climbers
10 KB swings
10 DB Burpees
20 weighted jumping lunges (total)

5 min cardio burst