Chipper (13 mins)
Work your way down the list from top to bottom as fast as you can.

• 40x Single-Arm KB Swings (20 Left / 20 Right)

• 30x Alt DB Snatches

• 20x KB Gorilla Rows

• 10x Burpees

Chipper (13 mins)
Work your way down the list from top to bottom as fast as you can.

• 40x Glute Bridges (Single leg if possible)

• 30x Shadow Boxing

• 20x Plank Superman Alternates

• 10x Burpees

Warm-up:

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x DB Suitcase Lunges (Left)

• Minute 2: 12x DB Suitcase Lunges (Right)

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x Curtsey Lunges (Left)

• Minute 2: 12x Curtsey Lunges (Right)

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Gym

• 10x DB Romanian Deadlifts (RDL)

• 10x KB Gorilla Rows (Per side)

• 20s Single-Leg Wall Sit (Per side)

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Home

• 10x Single-Leg RDLs (Airplanes: per side)

• 10x Plank Superman Alternates

• 40s Wall Sit

Warm-up

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Ladder (13 mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 minutes.

• Curtsey Lunges (Total reps)

• Cushion Punches (Kneeling)

Ladder (13 mins)
Start with 2 reps of each movement. Every time you finish a round, add 2 more reps to each exercise (2, 4, 6, 8, etc.) until the timer hits 13 minutes.

• DB Suitcase Reverse Lunges (Total reps)

• Med Ball Slams

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

Tabata (12 mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes.

• A: Bodyweight Windmills

• B: Floor-to-Ceiling Explosive Reach

Tabata (12 mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 minutes.

• A: Med Ball Woodchoppers

• B: Med Ball Clean & Press

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

AMRAP (13 mins) Complete as many rounds as possible in 13 minutes.

• 10x Jump Squats

• 10x Air Slams

• 10x Plank Supermans

AMRAP (13 mins) Complete as many rounds as possible in 13 minutes.

Gym

• 10x DB Thrusters

• 10x Med Ball Slams

• 10x Mountain Climbers

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Descending Ladder 10, 9, 8... 1

(for time, 13 min. time cap)

• DB Goblet Squats (4-sec eccentric)

• Med Ball Slams (Full Speed)

Descending Ladder 10, 9, 8... 1

(for time, 13 min. time cap)

• Air Squats (4-sec eccentric)

• Air Slams (Full Speed)

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

EMOM (12 mins)

(Every Minute on the Minute for 12 Minutes)

• Min 1: 10x Slow Hand-Release Burpees

• Min 2: 10x Slow Russian Twists

EMOM (12 mins)

(Every Minute on the Minute for 12 Minutes)

• Min 1: 10x Slow Muscle Snatches

• Min 2: 10x Slow Med Ball Russian Twists

• 30s Arm Circles

• 30s Scapular Push-ups (On knees)

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo Jump Squats (soft landing)

• 15x Tempo Air Squats

• 15x Tempo Push-ups

3 Rounds For Time

(3-sec lowering phase on every rep)

• 15x Tempo DB Front Squats

• 15x Tempo KB Good Mornings

• 15x Tempo Push-ups

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Chipper, For Time (13-Minute Cap)

• 20x Sprawls

• 30x Glute Bridges

• 40x Jump Squats

• 50x Mountain Climbers

Chipper, For Time (13-Minute Cap)

• 20x Med Ball Cleans

• 30x KB Swings

• 40x DB Thrusters

• 50x Mountain Climbers

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Tabata

20s Work / 10s Rest (Rotate through for 12 Minutes)

• A: Jumping Lunges

• B: Squat Thrusts

Tabata

20s Work / 10s Rest (Rotate through for 12 Minutes)

• A: Alt DB Snatches

• B: Med Ball Thrusters

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

13-Minute AMRAP

(as many rounds as possible)

• 10x DB Devil’s Press

• 10x Med Ball Slams

• 10x Fast Box Step-ups

13-Minute AMRAP

(as many rounds as possible)

• 10x Burpees

• 10x Air Slams

• 10x Broad Jumps

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

30s Leg Swings (R)

30s Leg Swings (L)

30s Sumo Squat Stretch (Active)

30s High Knees (Fast)

The Ascending Ladder 2, 4, 6, 8, 10... (13 Minutes)

Renegade Rows

Med Ball Cleans

The Ascending Ladder 2, 4, 6, 8, 10... (13 Minutes)

Plank Shoulder Taps

Air Squats

12 min. Alt. EMOM (every minute on the minute)

• Min 1: 8 Goblet Squats (3-sec pause at bottom)

• Min 2: 40-sec Plank on Medicine Ball.

12 min. Alt. EMOM (every minute on the minute)

• Min 1: 8 Air Squats (3-sec pause at bottom)

• Min 2: 40-sec Plank.

Chipper (For Time) (13mins. Cap)

50x Step-ups

40x DB Alt. Lunges

30x MB Russian Twists

20x KB Swings

10x Burpees

Chipper (For Time) (13mins. Cap)

50x Chair Step-ups

40x Alt. Lunges

30x Russian Twists

20x Squat Thrusts

10x Burpees

30s High Knees

30s Arm Circles (Forward/Back)

30s Air Squats (Slow)

30s Bird-Dogs

ALT. TABATA: 20s Work / 10s Rest (Rotate through for 12 mins)

A: Med Ball Wall Balls

B: Alternating DB Snatches.

ALT. TABATA: 20s Work / 10s Rest (Rotate through for 12 mins)

A: Speed Skaters (Lateral Jumps)

B: Sprawls.

30s Pogo Jumps (Small hops)

30s Easy Broad Jumps (Soft landing)

30s Arm Circles

30s Jumping Jacks

AMRAP (12 mins) (as many rounds as possible)

10x DB Thrusters

10x Med Ball Slams

10x Push-ups (or Knee Push-ups)

AMRAP (12 mins.) (as many rounds as possible)

10x Jump Squats

10x Air Slams

10x Push-ups (or Knee Push-ups)

30s Jumping Jacks

30s Butt Kicks

30s Fast Air Squats

30s Mountain Climbers (Slow)

30s Arm Circles

30s Scapular Push-ups (On knees)

30s Plank Shoulder Taps

30s Jumping Jacks

3 Rounds, For Time:
15x Strict DB Overhead Press
16x Weighted Step-ups (8 per side)
30-sec Wall Sit (Holding DB)

Your score is how long it takes you to complete all 3 rounds. Rest where needed.

3 Rounds, For Time:
15x Hand-release Push-ups
16x Chair Step-ups (8 per side)
30-sec Wall Sit (Bodyweight)