Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 120x Bicycle Crunches (total)

• 100x Plank Toe-touches (total)

• 80x Broad Jumps

• 60x Sumo Squats

Chipper (14 mins.)
Complete all the reps in any order you like, breaking them up however suits you. 14 mins. time cap.

• 100x Plank Toe-touches (total)

• 80x MB Slams

• 60x DB Goblet Squat

• 40x Commando Planks (total)

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 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 20x Squat Punches (total)

• 10x Glute Bridges (Single leg) (each side)

• 15x Pike Push-ups

• 20x Lateral Shuffles (Floor Touch) (total)

EMOM (12 mins.)
Every minute on the minute for 12 mins., working through the four movements in order. Rest for whatever is left of each minute.

• 12x MB Thrusters

• 8x Single-leg DB RDLs (each side)

• 12x DB Muscle Snatch (Slow)

• 20x Lateral Shuffles (total)

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

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

• 12x Curtsey Lunges (total)

• 10x Chair Tricep Dips

• 8x Commando Planks (total)

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

• 12x DB Goblet Curtsey Lunges (total)

• 10x DB Floor Press

• 20s MB Plank Hold

Wind down from a hard week of training and prepare for the week ahead with this gentle, sleepy yoga.

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25, 30. 14 mins. time cap.

• Air Squats

• Speed Skaters (total)

• Prone Back Extensions

Ladder (14 mins.)
Work through the ladder, ascending by 5 reps each round: 5, 10, 15, 20, 25, 30. 14 mins. time cap.

• MB Wall Balls

• DB Swing

• High Knees (total)

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

TABATA (12 mins.)
Work for 40 seconds, rest for 20, alternating movements for the full 12 mins.

• Hand-release Push-ups

• Plank Superman Alternates

TABATA (12 mins.)
Work for 40 seconds, rest for 20, alternating movements for the full 12 mins.

• DB Floor Press

• DB Gorilla Row

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

For Time (14 mins.)
Complete the buy-in, then 5 full rounds as fast as you can.

Buy-in: 20x Jump Squats

And then AMRAP:

• 12x Lunges (total)

• 16x Glute Bridges

• 10x Burpees

For Time (14 mins.)
Complete the buy-in, then 5 full rounds as fast as you can.

Buy-in: 16x DB Front Squats

And then AMRAP:

• 12x Alt. DB Step-ups (total)

• 16x Bodyweight Glute Bridge

• 10x Burpees

 Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Chipper (13 mins.)
Work through the list in order, completing every rep before moving on.

• 60x Jump Squats

• 50x Curtsey Lunges (total)

• 40x Pike Push-ups

• 50x Reverse Crunches

• 60x High Knees (total)

Chipper (13 mins.)
Work through the list in order, completing every rep before moving on.

• 30x DB Goblet Squat (Tempo)

• 40x DB Lunges (total)

• 50x MB Thrusters

• 60s MB Plank Hold

• 70x High Knees (total)

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

EMOM (14 mins.)
Every minute on the minute for 14 mins.

• 8x Single-Leg RDL (each side)

• 20x Mountain Climbers (total)

EMOM (14 mins.)
Every minute on the minute for 14 mins.

• 16x DB Good Morning

• 20x Mountain Climbers (total)

 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 Lateral Lunges (total)

• 10x Push-ups / Knee Push-ups

• 10x Bicycle Crunches (total)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Forward Lunges (total)

• 10x Pushups/Kneepushups

• 10x MB Russian Twists (total)

• 10x Alt. DB Snatch (total)

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ladder (13 mins.)
Add 2 reps to each exercise every round.

• 2x Bulgarian Split Squats with Pop (each side)

• 2x Push-ups

• 2x Air Slams

• 2x Frog Pumps

Ladder (13 mins.)
Ascending Ladder: Add 2 reps to each exercise every time you complete a round.

• 2x DB Thrusters

• 2x MB Cleans

• 2x DB Swing

• 2x Commando Planks

Warm-up E

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

Tabata (12 mins.)
Perform 40 seconds of work followed by 20 seconds of rest.

• 40s Jump Jacks

• 40s Sprawls

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

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

• 15x Squat Thrusts

• 45s Static Bear Crawl Hold

• 12x Lateral Shuffles (Floor Touch) (Total reps)

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

• 15x DB Clusters

• 15x MB Wall Balls

• 15x DB Devil's Press

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 50x Chair Step-ups with Knee Drive (each side)

• 40x Kickstand Squats (each side)

• 30x Reverse Burpees

• 20x Single-Leg Box Squats (each side)

• 10x Sprawl into Tuck Jump

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

• 50x Alt. DB Step-ups (each side)

• 40x DB Lunges (each side)

• 30x Burpees

• 20x Kickstand DB RDLs (each side

• 10x DB Devil's Press

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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

• Min. 1: 14x Bodyweight Windmills (total reps)

• Min. 2: 14x Lateral Lunges (total reps)

• Min. 3: 10x Glute-bias Step Ups (total reps)

• Min. 4: 14x Plank Shoulder Taps (total reps)

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

• Min. 1: 6x DB Windmills (each side)

• Min. 2: 14x DB Goblet Curtsey Lunges (total reps)

• Min. 3: 6x DB Glute Biased Step-ups (each side)

• Min. 4: 14x Plank Toe Touches (total reps)

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Single-leg Good Mornings (each side)

• 10x Diamond Push-ups

• 30s Hollow Body Hold

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

• 10x Single-leg DB RDLS (each side)

• 10x DB Floor Press

• 30s MB Plank Hold

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

Ascending Ladder (13 mins. time cap)
Add 2 more reps to each exercise per round.

• 2x Sumo Squats

• 2x Chair Tricep Dips

• 2x Single-leg Good Mornings (each side)

• 2x Commando Planks

Ascending Ladder (13 mins. time cap)
Add 2 more reps to each exercise per round.

• 2x DB Goblet Squat

• 2x DB Overhead Press

• 2x DB RDL

• 2x Commando Plank

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 mins. total.

• 20s Speed Skaters

• 20s Prone Back Extensions

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.

• 20s Lateral Shuffles

• 20s Renegade Row

Warm-up D

• 30s Arm Circles (Forward/Back)

• 30s Scap Pushups

• 30s Shoulder Taps

• 30s Jump Jacks

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

• 15x Lunge Drives (each side)

• 15x Air Slams

• 30x High Knees (Total reps)

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

• 15x DB Thrusters

• 15x MB Slams

• 30x High Knees (Total reps)

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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 Wall Sit Marches (Total reps)

• 30x Crawl-outs

• 20x MB Woodchoppers (each side)

• 10x Burpee

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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

• Min. 1: 8x Bulgarian Split Squats (each side)

• Min. 2: 15x Chair Tricep Dips

• Min. 3: 10x Dead Bugs (total reps)

• Min. 4: 15x Glute Bridges

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

• Min. 1: 8x DB Suitcase Reverse Lunges (each side)

• Min. 2: 16x Overhead Tricep Extensions

• Min. 3: 16x DB Renegade Rows (total reps)

• Min. 4: 16x Bodyweight Glute Bridge

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Lateral Lunges (Total reps)

• 10x Push-ups / Knee Push-ups

• 10x Bicycle Crunches (Total reps)

• 10x Floor-to-Ceiling Reaches

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

• 10x DB Forward Lunges (Total reps)

• 10x Pushups/Kneepushups

• 10x MB Russian Twists (Total reps)

• 10x Alt. DB Snatch (Total reps)

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Ladder (13 mins.)
Add 2 extra reps to each exercise per round.

• 2x Bulgarian Split Squats with Pop (Total reps)

• 2x Commando Planks (Total reps)

• 2x Curtsey Lunges (Total reps)

Ladder (13 mins.)
Add 2 extra reps to each exercise per round.

• 2x DB Goblet Curtsey Curtsey Lunges (Total reps)

• 2x Commando Planks (Total reps)

• 2x DB Hip Thrust

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

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: Hollow Body Holds

• B: Burpees

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: MB Plank Holds

• B: Burpees

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

• 10x Chair Step-ups (each side)

• 10x Dead Bugs (total reps)

• 10x Staggered-Stance Squats (each side)

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

• 10x Bodyweight Glute Biased Step-ups (each side)

• 20x Heel Kicks

• 10x Kickstand DB RDLs (each side)

Warm-up F

• 30s Leg Swings (R)

• 30s Leg Swings (L)

• 30s Sumo Squat Stretch (Active)

• 30s High Knees

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

• 60x Jump Jacks

• 50x Sumo Squats

• 40x Floor-to-Ceiling Reaches

• 30x Chair Step-ups (Total reps)

• 20x Crawl-outs

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

• 60x Jump Jack

• 50x DB Goblet Squat

• 40x Kettlebell Swings

• 30x Alt. Step-ups (Total reps)

• 20x Crawl-outs

Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

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

• 30x High Knees (Total reps)

• 16x Lateral Lunges (Total reps)

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

• 30x Cushion Punches (Kneeling) (Total reps)

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

• 30x High Knees (Total reps)

• 18x DB Forward Lunges (Total reps)

• 10x DB Floor Press

• 15x Kneeling MB Slams

Warm-up A

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

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

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)

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.