Warm-up: movement; 30 burpees

Strength: 3×3 weighted pull-ups

4 Rounds:

• 10 chest press
• 15 reverse rows
• 10 hanging leg circles
• 15 high pulls – each hand

Run 5:00
5 pike push-ups
Run 5:00
10 pike push-ups
Run 5:00
15 pike push-ups
Run 5:00
20 pike push-ups
Run 5:00

Warm-up: movement; 50 jumping jacks, run- B- 500 yards, A- park

TABATA, 20/10, 8×8

• Kettlebell squats
• Kettlebell swings
• skull crushers
• bicycles
• jumping lunges
• good mornings
• slam balls
• diamond sit-ups

Warm-up: movement; 15 slurpees, run- VanLandingham Estate

Skill: pistols

4 rounds, 16-12-8-4

• back squats
• dips
• reverse rows
• slam balls

Warm-up: 20 jump squats, 20 push-ups, run 300 yards

FGB Style, 1 minute each
ABABA
“A”

• high knee jog
• reverse row kick-up
• plan jacks
• jump throughs
• OH squats
• rest

“B”

• kick-ups
• knee to elbow jumps
• corkscrews
• Kettlebell swings
• slam balls
• rest

50 bodybuilders! (A burpee with a leg flare out, feet come back in push-up, feet jump towards hands, standup, jump up, repeat!)

Warm-up: movement; 20/10, x4: high knee jog, push-ups, mountain climbers

4 Rounds

• 12 Kettlebell push press- each arm
• 36 nasties- each
• 12 rear lateral raises
• 24 leg raises
• 24 slam balls

finish: 20 seconds each, x5: bicycles, knee tuck crunches, v-crunches, rest

Warm-up: movement; 1:00/:15, x2: row, hammer tire, side shuffle

Strength: OH squat

3 Rounds:

• 10 push press (guys- 95# minimum, women- 50# minimum)
• 40 oblique twists
• 20 Kettlebell snatches – each hand
• 20 weighted jump squats

Warm-up: 3:00 jump rope

30/10, x6

• box jumps
• bicycles
• crab toe touches
• frog push-ups
• jumping lunges
• cross body mountain climbers

finish: HKJR burnout

1 round:

• 100 mountain climbers
• 50 squats
• 50 leg raises
• 50 dips
• 100 mountain climbers