Tabata: 5 rounds: 

30 sec on 10 sec rest 

Push ups

Ski jumps

Stationary frog hops

Air squats

Burpees

High knees

Toe touches (abs)

Tippin run 

6x 20 yd running Sprints in gym or outside depending on weather. 

Backsquat 6-6-6



10 push ups 1 full second pause at top
10 Bent Over Row with DB
10 dips
10 bench (close grip)
30 sec wall sit

3 Rounds:

100 Jump Rope
75 sit ups
50 mountain climbers
25 wall ball


3 Rounds:

10 push ups
10 KB Swings
10 box Jumps
10 DB punches
Tippin Run

10 DB Incline bench

10 Bent over row

10 Back extensions (on machine)hold a 10 or 25 lb plate

10 DB Bicep Curls

10 Lat Pull Down (Slow and 3 second pase at bottom)

10 MB Slams

10 Pull ups

10 Frog Hops

10 1 arm row push ups (on each arm)


3 sets of:
6 Power Cleans

8 Rounds:


8 push ups
8 squats
Balcony run


EMOM for 5 Minutes:

8 burpees
gym sprints
40 JUMp Rope or 20 DU

Backsquat 2 x 2 WU
3 x 5 work to heavy


1 leg hip lifts 2 x 8 each leg (plate on hip 1 sec pause)


DB stair sprint (1 balcony)


30's (15 to front 15 to side) slow and light

DB push jerk 2 x 6

Backsquat

5-5-5-5


then..


EMOM for 6 minutes
200 yard sprint
9 push ups

6 Rounds:


10 burpees
10 DB step up-press (total)
10 lunges (total)
10 DB alternating toe touches

Balcony Run

For Time:

50 DU or 100 Jump Rope FAST

50 Situps

800m Run

25 Thrusters

800m Run

25 Thrusters

800m Run

50 Situps

50 DU or 100 Jump Rope FAST

5 Rounds:

15 KB Swings
10 Box Jumps
5 push ups

200 meter run every 3 minutes

then...
cash out:
10 MB Slams
10 Burpees

100 KB Swings


1 minute rest



1 mile run for time

10 rounds

10 air squats

5 burpees

100 meter run -outside

30 Clean and Jerks for time


then...


3 Rounds:

tippin run
20 box jumps
20 DB push press
20 DB punches (total)