Today's Workout is

10 Min AMRAP
10 Press Ups
10 Hollow Rocks
10 Tuck Ups or Air Squats
10 Half V-Ups or V-Ups

30 Min EMOM
Min 1 - DB/KB OH Lunges 8EL
Min 2 - Burpees Over the DB/KB 10-15
Min 3 - Hang DB/KB Clean & Jerk

Todays Workout is

1) ROMWOD - 15 Mins

2) 40 Min Cap

5 rounds to Complete

Round 1 - 4 Rounds of
- 10 DB/KB Thrusters (5EA)
- 20 Double Unders/ Penguin Taps
then into
40 Air Squats
40 Sit Ups
40 Press Ups

Round 2 - 4 Rounds of
- 10 DB/KB Thrusters (5EA)
- 20 Double Unders/ Penguin Taps
then i...

Workout

40 Min Cap
3 Rounds

21-15-9
Goblet Squats
Mountain Climbers EL
Rest 1 Min

21-15-9
Reverse Burpees or Scale for AB Mat Sit Ups
DB Snatches EA
Rest 1 Min

Today's Workout

3 Rounds - 45-sec on/15 sec rest
Side to Side Floor Thrusters
Plank Hold
Upper body Hollow Lifts

10-9-8-7-6-5-4-3-2-1
Handstand Negatives or HRPU'S
Jumping Lunges or Front Lunges EL
15 Min Cap

5 Rounds For Time
10 Strict DB/KB Presses EA
5 DB/LB Bicep Curls EA
20 Hip Bridges
15...

Workout

1 Min Silence
into

11 Rounds For Time
11 Burpees
11 Air Squats
11 Double Unders
18 Min Cap

8 Min EMOM
10 DB/KB Box Step Ups (5EL)
Remaining Time - Hollow Rocks & AB Mat Sit Ups

8 Min EMOM
Min 1 - Press Ups - 15
Min 2 - Handstand Hold - 40 Secs

Workouts -

Tabata x2
Flutter Kicks
Slide V-Ups/ Sit Ups
Cross Mountain Climbers
Hollow Hold

Tabata
KB/DB Push Press - Right
KB/DB Over Head Hold - Right
KB/DB Push Press - Left
KB/DB Over Head Hold - Left

WOD
10 Rounds
Wall Walkers x 3 / Walk Outs x 6
DB/KB Squats Cleans - 5EA
Tuck Jumps x 1...

Workout

4 Rounds
40 sec Work / 20 sec Rest
Candlestick to Sit-Ups
Russian Twist
Side Plank Rotation

30 Min Partner AMRAP
Single Arm Devils Presses - Start at 4 (2EA), ascends by 4
OH DB/KB Lunges - 20 (10EL)
Single-Leg Hops over the DB/KB - 40 (20EL)

Workout

40 Min Cap
3 Rounds
21 - Burpees
15 - V-ups
9 EA - DB Hang Clean + Jerk

Rest 1 Min

2 rounds

Rest 1 Min

1 Round

Rest 1 Min

3 Rounds

21 - Press Ups
15 - Hollow Rocks
9 - Hang Snatches

Work out -

40 Min AMRAP
150 Double Unders or Penguin Taps
120 Air Squats
90 DB/KB Push Press 45EA
60 DB/KB Hang Squat Clean 30EA
50 Burpess Over DB/KB

Workout

5 Rounds
30 sec on/ 15 sec off
Flutter Kicks
Slide V-Ups
Cross Body Mountain Climbers

Tabata x2
HSH
Press Ups

WOD
Every 3 Mins For 6 Sets
DB/KB Hang Snatches x 30(15EA)
V-Ups x 20
Chair/Ring Dips x 10

Workout

4 Min AMRAP
10 DB/KB Box Step Ups
8 Reverse Burpees
-1 Min Rest-
4 Min AMRAP
10 DB/KB BOX Step Ups
8 Burpees
-1 Min Rest-
Repeat

5 Rounds FOR TIME
DB/KB Bicep Curls - 10EA
Hip Bridges - 20
Single Arm Z-Press - 10EA
Single Leg DL - 5EL
SUPERMANS - 10

Workout

10 Min AMRAP
10 - L-Sit Ups or Single Leg Lifts (10EL)
15 - Hollow Rocks or Tuck Ups
5 - Plank Around The World
10 - Candlestick to Sit Up

WOD
100 - Hand Stand Negatives or Hand Release Press Ups
100 - DB/KB Hang Clean & Jerks (50EA)
100 - Down Ups

Twist - Every Minute 5 Tuck Jumps
Tim...

Workout

"Annie"
50-40-30-20-10

DU's or Penguin Taps
AB Mat Sit Ups

21 Min EMOM
Min 1 - 4 Wall Walkers
Min 2 - 25 Air Squats
Min 3 - 30 Mountain Climbers

Workout

Every 5 Mins for 3 Rounds
21-15-9
DB/KB Deadlifts
Press Ups
Max DB/KB Hang Snatches

-Rest 1 Min-

WOD - Pairs (Half if on your own)
Ascending Ladder by 4 Start @ 8

DB/KB OH Lunges
Burpees Over DB/KB

20 Mins AMRAP