4 Rounds - As fast as possible KB High Pull x10 Single Leg Ham Bridge x8 each leg * Rest 4 mins 4 Rounds - As fast as possible Airdyne 15 cals Jacknife x15 * Rest 4 mins 4 Rounds - As fast as possible MB Slam x10 Wall Ball x10 * Rest 4 mins 4 Rounds - As fast as possible Burpee x10 Pull-up x10 * Rest 4 mins 4 Rounds - As fast as possible Jump Rope x100 Shoulder Press x10 #Workouts

Warmup - jump rope x 200 Section 1: Complete all x2 20 KB Swings :45 sec plank 5 Manmakers 10 Burpees Section 2: Complete all x2 15 cals on Airdyne Mini Leg Blaster Sprint Outside d/b x2 Pushups x 20 #Workouts

Tabata Tuesday Warmup - 5 min Airdyne :25 on / :10 off x 2 Rounds DB Thrusters Row (continuous) Wall Ball Rope Pulls Boxing Airdyne Full Sit-up DB Farmer walks #Workouts

Manic Monday C-C-M-C-C 2x Core - Jacknife x20 Cardio - Airdyne x20 cals Metabolic - Air Squats x25 Core - Decline Situp x20 Cardio - Burpee + Mountain Climber x10 Pushups x10 2x C - Leg Lifts x10 C - Jump Rope x150 M - Chest Blaster (10 diamond pushups + 10 reg pushups + 5 clap pushups) x2 C - Hanging Leg Lifts x20 C - Row 500m #Workouts

Warmup: 500m Row 3 Rounds: KB Sumo Squat x10 Sled Pull x d/b Inverted Row x 8 Full Sit-up x15 3 Rounds: Farmer Walk/Run up hill x2 Jump Rope x100 DB Curl to Press x15 Russian Twist x15 Finisher: x3 Rounds (as fast as possible) Squat Jump x10 Push-up x10 Burpee x5 #Workouts

Warmup: 5:00 Minute Jog 3 Rounds of: 20 - Kettelbell Swings 15 - Goblet Squats 8 - 1 arm dumbbell Clean and Jerks Cardio - 1:00 minute w/ 15 second Switch 1:00 Minute Jumprope 1:00 Minute Deck Squats w/ Jump 1:00 Minute Aerodyne 1:00 Minute Row * Repeat 2 x's * #Workouts

Warmup - 10 to 1 Squat, Pushup, Burpee 12 min Round Row 200m Wall Ball x10 (#12women, #20men) Speed Crunch x25 *rest 4 mins* 12 min Round Airdyne x10 cals Lunge + Press x d/b Single Arm KB Box Step x8 each leg *rest 4 mins* 12 min Round Jump Rope x100 F/S Raise x10 each Manmaker x5 #Workouts

Get-r-Done 4 Rounds of: Steps ups x 12 each Jumping Pullups x 10 Lunge x d/b Knees to elbows x 10 DB Clean and Jerk x 5 each *rest 5mins* 4 Rounds of: Airdyne x 15 cals Pushup x 10 modified or 20 regular Deadlift x 10 DB Snatch x 10 each KB Swing x 10 #Workouts

Warmup: 5:00 minute jog w/ Burpee every :20 seconds "Something Wrong Here" Cardio Box Jump/ Step Ups Row Jumprope Sand Bag Cleans Bike Sprints Weights Clean-Squat Elevated Pushup Plate Jacknife DB Squat-Lunge VFT Pulls Band Press 1:00 Minute clock w/ 1:00 Minute rest between sets, 2:00 minute rest after both 2 x's each set So.... 1:00 Box Jump/Step Ups 1:00 Rest 1:00 Box Jump/Step Ups 2:00 Rest Then... 1:00 Row 1:00 Rest 1:00 Row 2:00 Rest .....and so on #Workouts

Warmup - 4:00 Airdyne (moderate pace) 4:00 AMRAP Row 200m Lunge d/b/d Full Sit-ups x15 Rest 2:00 4:00 AMRAP Jump Rope x50 Shadow Box x25 Lateral Crunch x25 Rest 2:00 4:00 AMRAP Line Sprints F/B, S/S line hops x20 Reg Crunch x40 Rest 2:00 4:00 AMRAP Pushups x10 ​Airdyne x15 cals ​Supermans x15 #Workouts