Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x Jump Squats

• 2x Plank Shoulder Taps (Total reps)

Ladder (13 mins.)
Ascending Ladder: Start with 2 repetitions of each movement. Every time you complete a round, add 2 more repetitions to each exercise (2, 4, 6, 8, 10, etc.) until the 13 mins. buzzer sounds.

• 2x DB Goblet Squat

• 2x Renegade Row (Total reps)

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• A: 20s Squat Thrusts

• B: 20s Hollow Body Holds

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

• A: 20s Sprawls

• B: 20s MB Plank Hold

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x Frog Pumps

• 10x Diamond Push-ups

• 20x Bicycle Crunches (Total reps)

For Time (13 mins. Time Cap)
Complete 5 full rounds of the circuit as fast as possible.

• 10x Broad Jumps

• 15x DB Hip Thrust

• 12x DB Floor Press

• 20x Alt. Superman Planks (Total reps)

Chipper (For Time)
14 mins. Time Cap

• 60x Jump Jack

• 50x DB Goblet Squat

• 40x Kettlebell Swings

• 30x Alt. Step-ups (Total reps)

• 20x Crawl-outs

Chipper (For Time)
14 mins. Time Cap

• 60x Jump Jacks

• 50x Sumo Squats

• 40x Floor-to-Ceiling Reaches

• 30x Chair Step-ups (Total reps)

• 20x Crawl-outs

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

• 20x High Knees (Total reps)

• 12x DB Forward Lunges (Total reps)

• 10x DB Floor Press

• 15x Kneeling MB Slams

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

• 20x High Knees (Total reps)

• 12x Lateral Lunges (Total reps)

• 10x Hand-release Push-ups / Knee Push-ups

• 15x Cushion Punches (Kneeling) (Total reps)

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 10x DB Suitcase Reverse Lunges (Total reps)

• 10x Renegade Row (Total reps)

• 10x Alt. DB Snatch (Total reps)

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

• 10x Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-Ceiling Reaches

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Circuit (15 mins. Time Cap)
Complete 3 full rounds for time, moving with slow control.

• 20x Dead Bugs (Total reps)

• 20x Bicycle Crunches (Total reps)

• 20x Plank Shoulder Taps (Total reps)

• 20x Side Plank Dips (Total reps)

EMOM (16 mins.)
Every minute on the minute.

• Min. 1: 14x Frog Pumps

• Min. 2: 14x Commando Planks (Total reps)

• Min. 3: 14x Flutter Kicks

• Min. 4: 14x Russian Twists (Cushion) (Total reps)

Chipper (For Time)
15 mins. Time Cap

• 50x Lateral Shuffles (Total reps)

• 40x DB Goblet Squat

• 30x MB Slams

• 20x MB Russian Twists (Total reps)

• 10x Crawl-outs

Chipper (For Time)
15 mins. Time Cap

• 50x Lateral Shuffles (Floor Touch) (Total reps)

• 40x Sumo Squats

• 30x Air Slams

• 20x Bicycle Crunches (Total reps)

• 10x Crawl-outs

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Tabata (12 mins.)
20s work / 10s rest

• 20s Jump Jacks

• 20s Kettlebell Swings

Tabata (12 mins.)
20s work / 10s rest

• A: Jump Jacks

• B: Squat Thrusts

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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

• 10x DB Goblet Squat

• 10x MB Slams

• 10x Alt. DB Snatch (Total reps)

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

• 10x Jump Squats

• 10x Air Slams

• 10x Sprawls

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Ladder (13 mins.)

• 2x DB Goblet Curtsey Lunges (Total reps)

• 2x DB Hip Thrust

Ladder (13 mins.)

• 2x Curtsey Lunges (Total reps)

• 2x Glute Bridges

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

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

• Min. 1: 12x DB Goblet Squat (Tempo)

• Min. 2: 12x DB Overhead Press

• Min. 3: 12x DB Hip Thrust

• Min. 4: 12x Plank Toe Touches (Total reps)

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

• Min. 1: 12x Air Squats (Tempo)

• Min. 2: 12x Chair Tricep Dips

• Min. 3: 12x Glute Bridges

• Min. 4: 12x Plank Toe-touches (Total reps)

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x DB RDL

• 10x DB Floor Press

• 10x Renegade Row (Total reps)

For Time
13 mins. Time Cap
Complete 4 full rounds for time, moving with slow control.

• 10x Bulgarian Split Squats (5x each side)

• 10x Hand-release Push-ups / Knee Push-ups

• 10x Shoulder Taps (Total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper (For Time)
14 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x DB Goblet Squat

• 40x DB Suitcase Reverse Lunges (Total reps)

• 30x DB Floor Press

• 20x Commando Planks

Chipper (For Time)
14 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Air Squats

• 40x Reverse Lunges(Total reps)

• 30x Push-ups/Knee Push-ups

• 20x Crawl-outs

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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 total.

• 20s High Knees

• 20s Sprawls

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 total.

• 20s High Knees

• 20s Sprawls

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpee

• 10x DB Goblet Squat

• 10x Lateral Shuffles (Total reps)

AMRAP (12 mins.)
Complete as many rounds as possible in 12 minutes.

• 10x Burpees

• 10x Jump Squats

• 10x Lateral Shuffles (Floor Touch) (Total reps)

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Med Ball Slams

• 40x DB Goblet Squats

• 30x Alt. DB Snatches (Total reps)

• 20x DB Floor Press

• 10x DB Devil Press

Chipper (For Time)
15 mins. Time Cap
Complete all repetitions of each exercise in sequence before moving to the next.

• 50x Jump Jacks

• 40x Air Squats

• 30x Floor-to-Ceiling Reaches

• 20x Push-ups / Knee Push-ups

• 10x Burpees

EMOM (12 Mins)
Every minute on the minute (EMOM).

• Min. 1: 12x DB Front Squats (with pause)

• Min. 2: 10x Strict Push-ups (or Knee Push-ups)

• Min. 3: 15x Med Ball Slams

• Min. 4: 12x DB Renegade Rows (Total reps)

EMOM (12 Mins)
Every minute on the minute (EMOM).

• Min. 1: 12x Air Squats (with pause)

• Min. 2: 10x Hand-release Push-ups / Knee Push-ups

• Min. 3: 15x Air Slams

• Min. 4: 12x Plank Shoulder Taps (Total reps)

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10x Forward Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-ceiling Reaches

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

• 10x DB Reverse Suitcase Lunges (Total reps)

• 10x DB Renegade Rows (Total reps)

• 10x Alt. DB Snatches (Total reps)

Warm-up: A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

For Time (13 Mins Cap)
Complete 3 full rounds of the circuit as fast as possible:

• 50x Cushion Punches

• 20x Windmills

• 50x Air Punches

• 20x Floor-to-ceiling Reaches

• 50x Squat Punches

For Time (13 Mins Cap)
Complete 3 full rounds of the circuit as fast as possible:

• 30x Lateral Shuffles

• 10x DB Windmills

• 30x Plank Heel Taps

• 10x MB Slams

• 30x Alt. DB Snatches

Tabata (15 Mins)
Perform 40 seconds of work followed by 20 seconds of rest.
Rotate through exercises A, B, and C in order for the full 15 Mins.

• A: Glute-bias Step-ups

• B: Tempo Good Mornings

• C: Tempo Front Squats

Tabata (15 Mins)
Perform 40 seconds of work followed by 20 seconds of rest.
Rotate through exercises A, B, and C in order for the full 15 Mins.

• A: Tempo Front-foot Elevated Lunges

• B: Tempo Single-leg Glute Bridges

• C: Bodyweight Squats (3s Pause)

Warm-up B

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

12-Minute AMRAP
As many rounds as possible.

• 10x DB Thrusters

• 10x Med Ball Slams

• 10x Push-ups (or Knee Push-ups).

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper, For Time (13-Minute Cap)

• 20x Med Ball Cleans

• 30x KB Swings

• 40x DB Thrusters

• 50x Mountain Climbers

Chipper, For Time (13-Minute Cap)

• 20x Sprawls

• 30x Glute Bridges

• 40x Jump Squats

• 50x Mountain Climbers

Warm-up A

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Warm-up B

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

EMOM (12 Mins)
Every minute on the minute (EMOM). Complete the reps and rest for the remainder of the minute.

• Min. 1: 16x KB Swings

• Min. 2: 16x MB Russian Twists

• 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)

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

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

Ladder (13 Mins Cap)
Descending Ladder: 10, 9, 8... down to 1 rep.

• Commando Planks

• Mountain Climbers

• Plank Supermans

Ladder (13 Mins Cap)
Descending Ladder: 10, 9, 8... down to 1 rep.

• KB Gorilla Rows

• DB Renegade Rows

• Plank Superman Alternates

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Tabata (12 Mins)
Perform 40 seconds of work followed by 20 seconds of rest. Rotate between A and B for 12 Mins.

• A: Air Squats (Slow Tempo)

• B: Plank Toe-touches

Tabata (12 Mins)
Perform 40 seconds of work followed by 20 seconds of rest. Rotate between A and B for 12 Mins.

• A: Dumbbell Good Mornings (Slow Tempo)

• B: Plank Toe-touches

AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10x DB Overhead Press

• 10x Strict Push-ups

• 10x DB Romanian Deadlifts

AMRAP (13 Mins)
Complete as many rounds as possible in 13 Mins.

• 10xStrict Push-ups (or Knee Push-ups)

• 10xGlute Bridges

• 10xSingle-Leg Good Mornings

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Chipper (13 Mins)
Work through the list from top to bottom as fast as you can.

• 50x Lateral Shuffles

• 40x DB Devil’s Press

• 30x DB Shoulder Press

• 20x Med Ball Wall Balls

Buy-out: 1-Min.Wall Sit Marches

Chipper (13 Mins)
Work through the list from top to bottom as fast as you can.

• 50xLateral Shuffles

• 40xShadow Boxing

• 30xBurpees

• 20xAir Slams

Buy-out: 1-Min.Wall Sit Marches

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

EMOM (12 Mins)
Every Minute on the Minute.

Gym

• Min. 1: 12x Clusters

• Min. 2: 12x DB Renegade Rows

EMOM (12 Mins)
Every Minute on the Minute.

• Min. 1: 12x Floor-to-Ceiling Reach

• Min. 2: 12x Plank Superman Alternates

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

For Time (12 Mins)
Complete 4 full rounds of the circuit as fast as possible.

Buy-in: 20x KB Swings

then 4 rounds:

• 12xKB Thrusters

• 12x MB Woodchoppers (Each side)

For Time (12 Mins)
Complete 4 full rounds of the circuit as fast as possible.

Buy-in: 20x Curtsey Lunges

then 4 rounds:

• 12x Sprawl into Tuck Jump

• 20x Bodyweight Windmills

Warm-up E

• 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 Mins.

• Buy-in: 1-Min. Plank Hold

• DB Suitcase Reverse Lunges (Total reps)

• Med Ball Slams

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 Mins.

• Buy-in: 1-Min. Plank Hold

• Curtsey Lunges (Total reps)

• Cushion Punches (Kneeling)

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees (Fast)

Tabata (13 Mins)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 13 Mins.

• A: Med Ball Wall Balls

• B: Alternating DB Snatches

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

• A: Shadow Boxing

• B: Star Jumps

Warm-up B

• 30s Pogo Jumps

• 30s Easy Broad Jumps

• 30s Arm Circles

• 30s Jumping Jacks

AMRAP (12 Mins)
Complete as many rounds as possible in 12 Mins.

Home

• 10x Jump Squats

• 10x Air Slams

• 10x Push-ups (or Knee Push-ups)

AMRAP (12 Mins)
Complete as many rounds as possible in 12 Mins.

• 10x DB Thrusters

• 10x Med Ball Slams

• 10x Push-ups (or Knee Push-ups)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Chipper (12 mins)
Complete the entire list as fast as you can. Break up the reps however you like, in any order.

• 100x Mountain Climbers

• 80x Russian Twists (Cushion)

• 60x Jump Squats

• 40x Air Slams

• 20x Burpees

Chipper (13 mins)
Complete the entire list as fast as you can. Break up the reps however you like, in any order.

• 100x Mountain Climbers

• 80x Med Ball Russian Twists

• 60x KB Swings

• 40x DB Thrusters

• 20x Burpees

EMOM (12 mins)

• Minute 1: 15x Med Ball Clean & Press

• Minute 2: 15x KB Swings

EMOM (12 mins)

• Minute 1: 15x Floor-to-Ceiling Reaches

• Minute 2: 15x Sprawls

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Warm-up D

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

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

• 15x DB Thrusters

• 15x Med Ball Slams

• 15x Commando Planks

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

• 15x Jump Squats

• 15x Air Slams

• 15x Commando Planks

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (13 mins time cap)
Work from the top of the list to the bottom as fast as you can.

• 50x Floor-to-Ceiling Reaches

• 40x Jump Squats

• 30x Sprawls

• 20x Star Jumps

• 10x Burpees

Chipper (13 mins time cap)
Work from the top of the list to the bottom as fast as you can.

• 50x Med Ball Thrusters

• 40x KB Swings

• 30x Med Ball Cleans

• 20x Sprawls

• 10x Burpees

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

• A: Knee Med Ball Slams

• B: Alt DB Snatches

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch

• 30s High Knees

Warm-up B

• 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 DB Thrusters

• 10x Med Ball Slams

• 10x Jump Jacks

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

• 10x Sprawl into Tuck Jumps

• 10x Air Slams

• 10x Jump Jacks

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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)