AMRAP In 10 Minutes:

50 Jump Rope
8 walking lunges with med ball on shoulders (16 total)
8 bench pull ups
8 bicep curls
8 tricep kickbacks
Gym sprint (down and back)


AMRAP in 10 Minutes:

5 front squat (3 sec hold at bottom)
2 Tippin Runs

MB Warm Up...

Balcony Run
10 Squats

Balcony Run
10 squats
10 push ups

Balcony Run
10 squats
10 push ups
10 KB Deadlift

Balcony Run
10 Squats
10 Push ups
10 KB Deadlift
10 Burpees

Balcony Run
10 Squats
10 push ups
10 KB Deadlift
10 Burpees
10 Jumping Jacks


then...

1 max rep for 1 minute:
MB Slams
Wall Ball
Box Jumps
KB Swings
Burpees

Happy ALF :)

Group 1:

Deadlift
5-5-5-5

Barbell Thrusters
5-5-5-5

3 Rounds:
20 Mountain climbers
20 lunges
20 incline abs
20 air squats
20 high knees
1 balcony run

Group 2:

5 Rounds

2 laps around tippin and 1 balcony run between each round

5 Back extensions
5 Chin ups
5 Tricep extension
5 Deadlift

7 Rounds for time:

7 Back Squats
7 Burpees

Abs/Pilates/Stretch/Warm Up


 3 Rounds:

Balcony Run with object (medball)

8 broad Jumps
20 Jump Rope
6 dips
12 MB Cleans

Balcony Run with object (medball)

8  broad Jumps
40 Jump Rope
6 dips
12 MB cleans

Balcony Run with object (medball)

8broad Jumps
60 Jump Rope
6 dips
12 MB Cleans

30 Clean and Jerks for time (with good technique)

then...


3 Rounds:
10 step ups with weight (each leg)
10 supermans *2 sec hold
10 1 arm rows (each)
10 squat jumps (fast and explosive)
balcony run

40, 30, 20, 10

KB Swings
Sit ups with MB
Hand release push ups
Box Jumps (full extension of hips)
1 run before each round

then...

50 Jump Rope
50 MB slams
50 Burpees
50 Ski jumps

abs/sprints