022812

2 Rounds of:

AMRAP 5
10 Push-ups
10 Ring Rows \ 10 Pull-ups
Cone Run
1 Minute Rest
AMRAP 5
10 Box Jumps
Cone Lunges (run to farthest cone and lung back)

022712

AMRAP 20 (10 each)
A. 5 pull-ups, 15 Air Squats, cone run
B. 5 Burpees, 15 Sit-ups, Cone Run

022412

AMRAP 25
Loop Run
Bear Crawl Cone to Cone
5 Pull-ups
10 Box Jumps
15 Abmat Sit-ups

022212

AMRAP 20
Loop Run (Should be nice today)
10 Push-ups
10 Toes to Bar\10 sit-ups
10 Box Jumps
10 Burpees

*you may do the 4 exercises in any order when you get back from your run, just make sure you do all 40 movements before going on the run again*

022112

AMRAP 24 (12 Each)

1.) Cone Run
10 Kb Swings
10 Sit-ups

2.) Cone Run
5 Pull-ups
10 Push-ups
15 Air Squats

021712

AMRAP 30

5 Pull-ups
10 Burpees
15 push-ups
20 Air Squats
25 Ab mat sit-ups
cone run

-see everyone Tuesday!

021512

AMRAP 24 (12 EACH)

1.) 10 Box Jumps, 10 Push-ups, cone run
2.) 10 Pull-ups, 20 Moutain climbers, cone run

021412

AMRAP 15

10 Goblet Squat with weight
10 Burpees over KB

021312

AMRAP 20
10 minutes each, no rest between

1.) 5 pull-ups, 10 KB Swings, cone run

2.) 5 Push-ups, 10 Squats, cone run

021012

AMRAP 30
10 KB Swings
15 Air Squats
5 Pull Ups

020812

AMRAP 20
10 Sumo Deadlift High Pulls with KB
10 Push-ups
Cone run

020712

3 working stations
5 minutes each with 3 minutes rest between

1.) 10 Box Jumps, 5 pull-ups
2.) 10 Kettlebell swings, 5 Push-ups
3.) 20 ft. walking lunges, 5 Burpees

020612

AMRAP 20
5 KB Thrusters

7 push ups

10 toes to bar / abmat situps

020312

AMRAP 20
5 Pull-ups
15 Squats
5 Burpees
cone run

020112

AMRAP 25

21 Deadlifts (Sumo HP or Standard)
15 Push-ups
9 Toes to Bar\Knees to Elbows
100 M Sprint