Find your next
great workout.

3 Sets
10 Overhead Squats (115/80)
20 GHD Sit Ups
10 Overhead Squats (115/80)
20 Toes to Bar
10 Overhead Squats (115/80)
-Rest 1:1 Between Sets-

3 Sets
AMRAP 4 Minutes
15 Chest to Bar Pull Ups
15 Front Squats (135/95)
15 Chest to Bar Pull Ups
In Remaining Time: Max Clean and Jerk (135/95)
-Rest 2 Minutes Between Sets-

2 Sets
In a 10 minute window
1500m Ski Erg (OR Row)
AMRAP in the time remaining of
5 Box Jump (30/24)
10 Kettlebell Swings (70/53)
20 Air Squats
-rest 5 minutes between sets-

AMRAP 10 minutes
10 Ring Push Ups
1 Legless Rope Climb (15ft)

800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run

2 Sets
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
10 Bar Muscle Ups
100ft Dumbbell Farmers Carry (2x70/50)
-Rest 2 Minutes Between Sets-

AMRAP 14 Minutes
14/11 Calorie Ski (OR Row)
14 Deadlifts (185/125)
28 Crossovers

5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
7 Bar Muscle Ups
14/11 Calorie Echo Bike
*Sub 18/14 Calorie Assault Bike

120 Double Unders
6 Rope Climbs
6 Squat Snatch (165/115)
-straight into-
2 Rounds
60 Double Unders
3 Legless Rope Climbs
3 Squat Snatch (185/125)
-straight into-
3 Rounds
40 Double Unders
1 L-Sit to Regular Rope Climb
1 Squat Snatch (205/145)

800m Run
75 Russian Kettlebell Swings (70/53)
50 Kettlebell Goblet Thrusters (70/53)
75 Kettlebell Goblet Lunges (70/53)
1000m Row

AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)

4 Rounds
500m Row
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
80ft Tank Push (OR Sled Push 3x45/2x45)
10 Sandbag to Shoulder (150/100)
80ft Tank Push (OR Sled Push 3x45/2x45)

8 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
16 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
24 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)
32 Hang Squat Cleans (95/65)
8 Burpee Box Jump Overs (30/24 in)

2 Sets
30/24 Row Calories
10 Dumbbell Snatches (100/70)
30/24 Ski Erg Calories
15 Strict Handstand Push-ups
30/24 Bike Erg Calories
20 Burpee Box Get Overs (48/40)
*Go every 15 mins

3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50ft Handstand Walk
Max Rope Climbs

4 Rounds
400m Run
20 Toes to Bar
20 Dumbbell Bench Press (2x50/35)

AMRAP 15 Minutes
5-10-15-20-25... Deadlifts (275/185)
200m-400m-600m-800m-1000m... Run

1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (30/24)

100 Double Unders
50 Burpee Over the Rower
100 Double Unders
750m Row
100 Double Unders

10-9-8-7-6-5-4-3-2-1
Bench Press (185/125)
1-2-3-4-5-6-7-8-9-10
Deadlift (275/185)

15 Ring Muscle Ups
15 Front Squats (135/95)
25ft Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to Overhead (135/95)
25ft Overhead Lunge (135/95)

50 GHD Sit Ups
30ft Handstand Walk
30 Overhead Squats (145/95)
60ft Handstand Walk
40 GHD Sit Ups
60ft Handstand Walk
20 Overhead Squats (165/115)
90ft Handstand Walk
30 GHD Sit Ups
90ft Handstand Walk
10 Overhead Squats (185/135)

4 sets:
100 Double Unders
5 Rope Climbs
-rest 1:1 b/t sets-

2 Rounds
50 GHD Sit Ups
50 Dumbbell Box Step Ups (50/35)
50/40 Calorie Ski (OR Row)