5 Min Warmup
2 Min AMRAP
20 Jumping Jacks
10 Situps
5 Up downs
rest 1 min
AMRAP 2 Min
20 Single Unders
10 Situps
5 Burpees
EMOM 5 Min
:30 Max Reps Floor Press + :30 Max Hold Glute Bridge
EMOM 5 MIn
5 Burpees into Max Single Unders or Jumping Jacks
AMRAP 3 min
10 Mountain Climbers
5 Pushups
3 Min AMRAP
50 Mountain Climbers
Max Pushups
AMRAP 5 MIn
10 Sampson Stretch
10 Alt Leg Swings
10 Alt Knee to Chest
10 Alt Leg Swings
10 Air Squats (Slow)
EMOM 4 Mins
15 Singlle DB Front Squats
Rest 1 min
2 Min Max Wall Sit
Rest 1 Min
AMRAP 5 Min
1 MIn Burpees
:30 Sec Rest
1 Min Reverse Lunges
:30 Sec Rest
2 Min
:30 High Knees
:30 Air Squats
5 Rounds for Quality
5 Devils Press
10 DB Reverse Lunges
AMRAP 5 Min
20 Mountain Climbers
10 Upright Rows
10 Presses
10 Air Squats
Emom 12 Min
1) 12 Slow Sumo Deadlifts
2) 12 Slow Pushups
EMOM 5 Min
:30 Single Unders or Jumping Jacks
:30 Lunges
Double AMRAP
5 Min on / 2 off / 5 Min on
20 Lemon Squeezers
20 Air Squats
AMRAP 5 Min
:20 on /:10 Off
1) Jumping Jacks
2) Up-Downs
4 Sets
:30 Single Arm Floor Press Right
:30 Single Arm Floor Press Left
:30 Single Arm Bent over Row Right
:30 Single Arm Bent over Row Left
CrossFit
AMRAP 5 Min
10 Deadlifts
:30 Sec Plank
30 High Knees
EMOM 12 Min
1) 12 Power Cleans
2) 12 Shoulder to Overhead
3) 1 Min of Cardio of Choice
CrossFit
Warmup 5 Min
10 Knees to Chest
10 Leg Swings Each
10 Alt Lunges
10 Squat Jumps
10 Burpees
Warmup 5 Min AMRAP
10 Situps
10 Glute Bridges
10 Alt Lunge with Twist
EMOM 15 Minutes
1) :45 DB/Backpack Swings
2) :45 Front Rack Holds
3) :45 Heel Taps