021513

AMRAP 24

Cone Run

12 KB Swings

6 Toes To Bar

12 Push-ups

021314

AMRAP 15

1 KB Swing, 1 Box Jump, 1 Burpee

then 2,2,2 and so on for the 15 minutes

021213

AMRAP 20

10 Kb Deadlifts ( i will show)

5 Pull-ups

5 Toes to Bar

10 Hollow Rocks click here for demo

021113

5 Rounds for time:

15 Squats with Weight (either plate or KB)

10 KB Push Press (5 each arm)

5 Burpees

short cone run

rest 1 minute

* 24 minute time cap

020813

AMRAP 20
12 SDHP
10 box jumps \ 20 step ups
8 Toes to Bar
Cone Run

020513

AMRAP 16

2 cone runs
21 KB thrusters ( i will be down to explain)
12 KB SDHP

020413

AMRAP 20

Cone Run
5 Goblet Squats
10 Burpees
5 Goblet Squats

020113

AMRAP 24

Cone Run
5 Pull-ups
10 SDHP
15 Air Squats
10 SDHP
5 Pull-ups

013013

AMRAP 20

Cone Run
10 Push-ups
10 Toes to Bar
10 Russian Twists

012913

AMRAP 15

5 Pull-ups
10 Box Jumps
15 Sit-ups

012813

AMRAP 12
6 Burpees
12 KB Swings
18 OH Walking Lunges

012513

AMRAP 24

Two Cone Runs

12 Goblet Squats

12 box Jumps

24 Mountain Climbers

012313

AMRAP 20

Cone Run

12 KB Swings

10 Push-ups

8 Toes to Bar

012213

AMRAP 15

5 Pull-ups
10 SDHP
15 Jumping Air Squats

011513

AMRAP 20

Cone Run

6 SDHP

12 Box Jumps

121812

AMRAP 24

Cone Run
5 Pull-ups
10 Box Jumps
5 Burpees

AMRAP 25

Cone Run

then 2 rounds:

5 KB Swing
10 Hand Release push-ups
15 jumping squats

AMRAP 15

12 KB Swings
9 Box Jumps
6 Pull-ups

121112

AMRAP 16

12 KB Swings
9 Knees to elbows
6 burpees

121012

AMRAP 20

Cone Run

9 Goblet Squats

12 Push-ups

9 SDHP

120412

AMRAP 16

Cone Run
10 Goblet Squats
20 KB Swings
30 Double Under\ 50 Single Skips or if you cannot jump rope, 15 Tuck Jumps

120312

AMRAP 24

Cone Run

6 Pull-ups
9 Burpees
12 SDHP

112812

AMRAP 18

Cone Run x2 (do two laps)
10 Push-ups
10 Toes to Bar

cashout: 100 abmat situps

112712

AMRAP 25

Cone Run
10 Goblet Squats
5 Pull-ups
15 Sit-ups

112612

AMRAP 15

Loop Run

15 KB Swings

10 Box Jumps

5 Burpees

rest 3 minutes

3 minutes max sit-ups