Friday: Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 50x Sumo Squats

• 40x Flutter Kicks (each side)

• 30x Reverse Burpees

• 20x Side Plank Dips (each side)

• 10x Single-Leg Box Squats (each side)

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

• 50x Alt. Step-ups (each side)

• 40x Kettlebell Swings

• 30x DB Goblet Squat

• 20x Wall Sit Marches (each side)

• 10x Clusters

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• Min. 1: 12x Prone Back Extensions

• Min. 2: 12x Wall Sit Marches (Total reps)

• Min. 3: 12x Frog Pumps

• Min. 4: 8x Single Leg Glute Bridges (each side)

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

• Min. 1: 12x DB Muscle Snatch (Slow)

• Min. 2: 30s DB Wall Sit

• Min. 3: 12x Bodyweight Glute Bridge

• Min. 4: 12x KB Swing

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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

• 10x Squat Thrusts

• 10x Plank Drag-throughs (Total reps)

• 10x Mountain Climbers (Total reps)

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 minutes buzzer sounds.

• 2x Jump Squats

• 2x Pike Push-ups

• 2x Lunges (Reverse) (Total reps)

• 2x Commando Plank

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 minutes buzzer sounds.

• 2x DB Thrusters

• 2x MB Cleans

• 2x DB Lunges

• 2x Commando Planks

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.

• 20s Speed Skaters

• 20s Glute Bridges

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 4 rounds of all repetitions of each exercise in sequence as fast as possible.

• 15x Broad Jumps

• 6x Bulgarian Split Squats (each side)

• 10x Diamond Push-ups

• 15x Reverse Crunches

For Time (13 mins. Time Cap)
Complete 4 rounds of all repetitions of each exercise in sequence as fast as possible.

• 15x Broad Jumps

• 12x DB Front Squats

• 10x DB Floor Press

• 16x MB Russian Twists (Total reps)

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Chipper (For Time)
14mins. Time Cap.

• 50x Chair Step-ups with Knee Drive (Total reps)

• 50x Air Squats (Tempo)

• 30x Crawl-outs

• 30x Bodyweight Windmills (Total reps)

• 10x Sprawl into Tuck Jump

Chipper (For Time)
14mins. Time Cap.

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Crawl-outs

• 30x DB Windmills (Total reps)

• 10x DB Devil's Press

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• Min. 1: 40x High Knees (Total reps)

• Min. 2: 10x Chair Tricep Dips

• Min. 3: 12x Lateral Lunges (Total reps)

• Min. 4: 20x Plank Shoulder Taps (Total reps)

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

• Min. 1: 40x High Knees (Total reps)

• Min. 2: 12x DB Overhead Press

• Min. 3: 20x Lateral Shuffles (Total reps)

• Min. 4: 20x Plank Toe Touches (Total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 12x Front-foot Elevated Lunges (Total reps)

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

• 15x Air Slams

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

• 12x DB Forward Lunges (Total reps)

• 10x Pushups/Knee Pushups

• 15x MB Slams

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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 13min. buzzer sounds.

• 2x Air Slams

• 2x Chair Tricep Dips

• 2x Lateral Lunges (Total reps)

• 2x Jump Jacks

Ladder (13mins.)
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 13min. buzzer sounds.

• 2x MB Slams

• 2x DB Floor Press

• 2x DB Forward Lunges (Total reps)

• 2x Jump Jack

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

Tabata (12mins.)
Perform 20 seconds of work followed by 10 seconds of rest.

• 20s Bicycle Crunches (Total reps)

• 20s Air Squats

Tabata (12mins.)
Perform 20 seconds of work followed by 10 seconds of rest.

• 20s MB Russian Twists

• 20s DB Goblet Squat

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Lunges (Total reps)

• 10x Plank Superman Alternates (Total reps)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Suitcase Reverse Lunges (Total reps)

• 10x Renegade Row (Total reps)

• 10x Alt. DB Snatch (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

• 50x Chair Step-ups (Total reps)

• 50x Air Squats (with pause)

• 30x Commando Planks (Total reps)

• 30x Curtsey Lunges (Total reps)

• 10x Burpees

Chipper (For Time)
14 mins. Time Cap

• 50x Alt. DB Step-ups (Total reps)

• 50x DB Goblet Squat (Tempo)

• 30x Commando Planks (Total reps)

• 30x DB Goblet Curtsey Lunges (Total reps)

• 10x DB Devil's Press

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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

• Min. 1: 12x Bulgarian Split Squats (Total reps)

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

• Min. 3: 12x Glute Bridges (Single leg) (Total reps)

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

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

• Min. 1: 12x DB Suitcase Reverse Lunges (Total reps)

• Min. 2: 10x Pushups/Kneepushups

• Min. 3: 12x Bodyweight Glute Bridge

• 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

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

• 10x Air Squats (Tempo)

• 10x Pike Push-ups

• 10x Plank Drag-throughs (Total reps)

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

• 10x DB Goblet Squat (Tempo)

• 10x DB Overhead Press

• 10x MB Woodchoppers (Total reps)

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