3 rounds
1 lap run
20 airsquat
30 jumping jacks

5 rounds each section! 1 min rest extra before
you move to the next section 🙂

Section A:
30sec Burpees
30sec Jumpin Lunges
30sec Abs Swimmer
30sec REST

Section B:
30sec HR Push Up
30sec Jump Squat
30sec Abs Bikes Get Up
30sec REST

Section C:
30sec Plank Jack
30sec Speed High Knees
30sec V Ups
30sec REST

3 rds
50 skipping rope
10 archer squat
10 push up
5 inchworm

AMRAP 10min
1 lap run
10 weighted box step up
10 db squat

EMOM 12min (with partner)
10 kb swing
10 burpees
ME plank

Finisher
100 sit up

3 rounds
shuttle run with chest to floor
crab toe touches
Hollow hold

8 rounds of, (20:10), 1 min rest each WO
Tabata
A.
Push Up
V Ups

B.
jump Lunges
plank jacks

C.
sumo jump squat
Butterfly Sit Up

Finisher: 12 EMOM
1 min Burpees Tuck Jump
1 min dead ball clean
1 lap Run rest in remainder minute

For time
Partner
1 Lap Run/ 15 cal Bike while others Squat Jump
1 Lap Run while others Plank Jack
1 Lap Run while others Burpees
1 Lap Run while others Side Plank R Side
1 Lap Run while others Side Plank L Side

Grab a plate! (30:15) 5 rounds
Burpees to Plate
Sit Up Press
Plate Thruster
OH Alt Lunges
Weighted Hold Plank
Boat Hold with Russian Twist

Single Leg Ball Press
Single Leg Deadlift
Plank

KILLER FRIDAY!

Skip Rainbow Lunges
Burpees and Slam
V Ups/ Knee Tuck Ball
Donkey Hops

Partner Finisher
100 reps Kneeling Air Ball
2 laps Run with Ball
100 reps Ball Roller
2 Laps Run with Ball
100 reps Sit Up
2 Laps Run with Ball
100 sit up
2 laps Run with ball

Sweaty Warm Up

KB team 45on : 15off – 3 rds
Burpees
KB thruster
Dbl kb deadlift
Russian twist

Rest 1 min and then switch place

DB team 45on : 15 off – 3 rds
Mountain climber
Db man maker
OH lunges
Db sit up

Tabata 20:10 8 rds
Pulse lunge
Pulse squat

NO MERCY FRIDAY

Agility Warm Up
Start with 2 min SU

Two boxes forward jump, and 1 backward jump + 5 V Ups
In In Out Out + 5 each lunges
Diagonal Hops + 5 Push Ups
Alt Single Leg Hops + 5 Burpees
Lateral Walk Plank + 5 each crab toe touches

Main workout:

30 Glute Bridge to Sit Up
30 Spider Climbers
30 T Rotation Star
30 REST (Reduce 5 sec each round)

30 Butterfly to Cocoon
30 6 High Knees to Tuck
30 Froggers
30 REST (Reduce 5 sec each round)

Partner Finisher:
Start from Hold Squat: Jump Squat 1-10
1 LAP RUN
Start from Plank Hold: Push Up 1-8
1 LAP RUN
Start from Split hold: Burpees Split Squat 1-6
1 LAP RUN & FINISH

3rds
20 mountain climber
20 air squat
10 inchworm to cobra

Main workout : group of 4

45 on – 15 off, 3rds each

Group A
burpees box jump
skipping rope
farmer’s carry
rowing (6-10 cal)

Group B
deadball over shoulder
push up + shoulder tap
kb swing
devil press

Finisher : together
20 on – 10 off, tabata 8rds
1. superman/hollow
2. v-ups/leg raises

sweaty one

MonDIE
WO 1:
4 Rounds AFAP 1:30ON, rest 30 sec
1 Half Burpee to Board Jump and go back with High Knees
2 Half Burpee to Board Jump and go back with High Knees
3 Half Burpee to Board Jump and go back with High Knees etc

WO 2:
30’ Star Jump
30’ Mix Commandos
30’ Paused Abs Bikes
30’ REST

WO 3:
Finisher
Reversed Plank While Your Partner Do:
25 Squat Jacks
20 Jumping Lunges
15 Plank to Squat
10 Push Up
5 Kneeling to Jump Squat
and go back up and change
to Elbow Plank

Sweaty One

What doesnt kill makes you stronger.
3 rounds run
5 rounds (30:10):
Plank Bird Dog
Alt V Ups
T Rotation with Dips

2 rounds sprint
5 Rounds of (25:10):
Low Jump Squat
Elevator Push Up
Burpees Split Squat

1 round skip run
5 Rounds (25:15):
30 Side to Side Knee Tuck
30 Plank to Squat Jump
30 Obliques V Ups
30 rest