062912

AMRAP 30

Loop Run
15 KB Swings
12 Box Jumps
9 pull-ups
6 burpees

062712

AMRAP 20

Yellow Pole Run
1 SDHP
1 push-up
1 squat
Run
2 SDHP
2 Push-up
2 sqauts

continue while adding 1 to each set until 10, then start over.

062612

AMRAP 20

Yellow Pole Run
10 KB Snatch or KB Push Press (5 each) i will explain
10 Box Jumps

062512

AMRAP 25

short run (out back, end of building)
12 Kb swings
9 Toes to Bar
6 burpees

062212

AMRAP 25

Loop Run
5 Pull-ups
10 KB Swings
10 SDHP
5 Burpees

061512

AMRAP 20

Yellow Pole Run
5 pull ups
10 Kb Swings
15 Abmat Sit ups
10 SDHP KB
5 Pull ups

061312

A. AMRAP 12 : 100 Ft. Overhead walking lunges, 10 Knees to elbows, yellow cone run

rest 5 minutes

B. AMRAP 12 : Cone run, 9 Push-ups, 15 Air Squats, 21 Mtn. Climbers

061212

AMRAP 30

Loop Run
10 Kettlebell Swings
10 Box Jumps
10 Burpees

060812

AMRAP 25

Loop Run
12 KB Swings
9 Box Jumps
6 Burpees
9 Box Jumps
12 KB Swings

060512

AMRAP 30

Loop Run
15 Push-ups
10 SDHP
5 Pull-ups

060512

AMRAP 20

Cone Run (inside)
21 Air Squats
15 KB Swings
9 Knees to Elbows

060412

AMRAP 25

Loop Run
10 Burpee Box Jumps (sub 5 burpees\10 Box Jumps)
10 Pull-ups

060112

AMRAP 25

Loop Run
21 KB Swings
15 Air Squats
9 Toes to Bar