Workout

Core Workout
30 sec on/ 15 sec off
DB/KB Russian Twist
Single-Leg V-Ups
Upper Body Hollow Lifts

Tabata 1
Invisible Chair Hold
Press Ups

Tabata 2
DB/KB Hang Snatches
HSH

WOD - 20 Min AMRAP
Devil's Press - start at 2, ascend by 2
PistolS squats or Pistols on Bench - 20(10EL)

Workout

Handstand Drills
7 Min AMRAP
5 - Foward Compressions
5 - Backward Compressions
5 Box/Chair HSPU'S or Strict HSPU'S

Acessories
Seated Z-Press - 10EA
Bent Over Rows - 8 EA
Bicep Curls - 10EA
High Pulls - 8

WOD
3 Min AMRAP
SDHP'S - 15
SA Push Press - 7EA

90 SEC REST

3 Min AMRAP
Reverse...

Workout

'Meet Me There'
50 min Time Cap
1 mile Run or Row or Ski
into
100 Pull-Ups or Hang DB Snatches or Ring Rows
200 Press Ups
300 Air Squats
(Partitioned as you would like)
into
1 mile Run or Row or Ski

Workout

50-30-10-30-50
Hollow Hold Under & Over The Knee
Sit-Ups
Upper Body Hollow Lifts
Obliques
Time Cap - 20 Mins

WOD
ROMWOD - 20 Mins
Lizard - 2 mins ES
Standing Straddle - 3 mins
Seated Cross Shins - 2 min ES
Frog - 4 mins
Sumo Squat - 2 mins
Seated Straddle - 3 mins
Rebound - 3 mins

Workout

17.1
10 DB Snatches
15 Burpees Over the DB
20 DB Snatches
15 Burpees Over the DB
30 DB Snatches
15 Burpees Over the DB
40 DB Snatches
15 Burpees Over the DB
50 DB Snatches

Workout

EMOM 8 Mins
KB/DB SDHP's - 12
Remaining time - Plank or HSHS

Rest 2 Mins

EMOM 8 Mins
Goblet Squats - 15
Max HSPU's or HRPU's

Rest 2 Mins

Max 1 Min Efforts
1-SDHP's
2-HSH/Plank
3-Goblet Squats
4-HSPU's/HRPU's

WOD
3 Rounds For Time

50 Double Unders or Penguin Taps
20 Reverse Burpees...

Workout

10 Min AMRAP
10 Candlestick to sit-ups
10 Jumping Lunges EL
10 Scissor Kicks EL
10 Toe Touches

15 Min AMRAP
50-40-30-20-10
DB/KB Hang Clean & Jerk
DU's/Penguin Taps
Remaining Time - Burpees

15 Min AMRAP
50-40-30-20-10
OH Front Lunges
Press Ups - 25
Remaining Time - Burpees

Workout

3 Rounds
40 - Mountain Climbers
12 - SA Devil's Presses
20 - SA DB/KB Thrusters
- Rest 2 mins -
30 Down Ups
50 DB/KB High pulls
- Rest 2 mins -
50 Hollow Rocks
50 Chair Dips
100 Air Squats

Time Cap - 40 Mins

into

50 Sit-Ups
50 Burpees

Workout

30 Sec On/15 Sec Off
Cross Mountain Climbers
Hollow Upper Body Lifts
Single-Leg Crunches

WOD
Every 4 Mins for 8 rounds
50 Double Unders or Penguin Taps
20 Burpees
15 Goblet Squats

Workout

Tabata
Handstand Hold/Plank
KB/DB OH Hold (right)
Handstand Hold/Plank
KB/DB OH Hold (left)

WOD
1 - 2 - 1 - 2

1 - 3RDS
DB/KB OH Lunges x 20 (10EL)
HSPU'S/HRPU'S
Reverse Burpees x10

Rest 2 Mins

2 - 3 Rounds
KB/DB Box/Chairs Steps Ups x 20 (10EL)
KB/DB SA Push Presses x 30 (15EA)
Sit ...