https://www.youtube.com/watch?v=Vlx2Hm2iMjA
Warm Up
Old man
:20 Run In Place
:20 Burpees
:20 Jump Squats
x4
No Equipment:
3:00/1:00 x5
3 Box Jumps
6 ASQ
9 Sit Ups
Limited Equipment:
3:00/1:00 x5
3 Box Jumps
6 Wall Balls/Swings
9 Sit Ups
Strength:
4x10 FSQ
OTM-10min- Pick One
15 Banded KB Swings
12 Wall Balls
Endurance:
Every :45 x20 100m Run
20 Cal Sprint :45 Rest x7
Midline:
1 x50/side
Side Bends
-Band or DB/KB
*if...
https://www.youtube.com/watch?v=y4HKypuIgwo
Warm Up
:15 Jumping Jacks :15 ASQ :15 Mountain Climbers :15 Jump Squats X4
:15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L x4
No Equipment:
30 Jumping Jacks/Jump Rope
16 Commando Row
8 BW Lungster
10min AMRAP
2min Cash Out: Max Burpees
Limited Equipment:
12 Calories
10 Pull Ups
6 Lungsters
10min AMRAP
2min Cash Out: Max...
Warm Up
30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Run in place
:15 Jump Squats
:15 No push up burpee
:15 Reverse Lunge
X4
Option 1 :No Equipment
600m Run (Run around the block)
25 Jump Squats Over an object
5RFT
Option 2: Limited Equipment
35-50 Calories
35-50 Swings
5RFT
Strength:
4x10 BSQ (Find 10RM)
OTM-5mins (Pick One)
10 Banded squats
7 DBL...
https://www.youtube.com/watch?v=gkYnEJ5Gcjc
Warm Up
:15 Scorpion Stretch Hold-R
:15 Scorpion Stretch Hold-L
:15 Burpees
:15 Narrow ASQ
x4
Option 1 :No Equipment
Tabata :20/:10x8 of each
-not alt
Push ups
ASQ
Sit ups
Option 2: Limited Equipment
Tabata :20/:10x8 of each
-not alt
Renegade Rows
Med Ball CL/ 1 DB Hang CL
Sit ups
Option 3 Strength:
Every :90x7 2 PSN
:30 Bench Press
(Sub Band Press OH)
:30...
https://www.youtube.com/watch?v=aCpcvDpgW-I
Warm Up
:15 No push up burpee
:15 Reaching Spiderman
:15 Push Ups
:15 ASQ
x4
Option 1: No equipment
:30 Jumping Jacks
:30 Burpees
:30 Mountain Climbs
:30 Bicycles
:30 ASQ
:30 Jumping Lunges
:30 Rest
4 Rounds
Opt 2: Limited Equipment
:30 Row/Bike/DUs
:30 Burpees
:30 Mountain Climbs
:30 T2B/V-Ups
:30 FSQ (KB/DB/Barbell)
:30 Swings
:30 Rest
4 Rounds
Option 3 Strength:
OTM:12min
PCL+CL
6x2 FSQ
Endurance:Pick One
200m run
1min Rest x10
250m...
https://www.youtube.com/watch?v=_NLRc-yilgA
Warm Up
30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Run in place
:15 Jump Squats
:15 No push up burpee
:15 Reverse Lunge
X4
Option 1: No equipment
1 Mile Run
100 ASQ
100 1-Leg RDL
800m Run
50 ASQ
50 1-Leg RDL
400m Run
25 ASQ
25 1-Leg RDL
-FT-
Opt 2: Limited Equipment
2k Row ( or 1 Mile Run)
60 Goblet...
https://www.youtube.com/watch?v=QmBh5NVjBiw
Warm Up
:30 Down dog
:30 Up dog
:30 Pigeon-R
:30 Pigeon-L
X2
:15 Jumping Jacks
:15 ASQ
:15 Push Ups
:15 Reaching Spiderman
x4
Option 1: No equipment
1:00 Stations x5
Push Ups
Pistols
1-Leg V-Ups
Backpack Clean
Mountain Climbers
:60 Rest
Opt 2: Limited Equipment
1:00 Stations x5
Man makers
Pistols
1-Leg V-Ups
Med Ball Clean
(or single DB sqt CL)
Mountain Climbers
:60 Rest
Option 3 Strength:
5x3 S2OH
-each side if...
https://www.youtube.com/watch?v=RbKuqJxExhw
Warm Up
:10 ASQ
:10 Strict Burpees
:10 Plank K2E
:10 Calf Raises
x6
Option 1: No equipment
“Annie”
50-40-30-20-10
Lateral Low Jumps/DUs
Sit Ups
-FT-
Opt 2: Limited Equipment
“Annie”
50-40-30-20-10
DUs (Half reps w/Box Jumps)
Sit Ups
-FT-
Option 3 Strength:
6x2 BSQ (tempo if not enough plates)
Non-Barbell:1x100 RKBs
Endurance:Pick One
800m Run -3min rest x4
5x500m Row-2min rest
15 Cal Bike Sprint :45 rest x10
Midline:
:10...
https://youtu.be/9XYJCeQBtL8
Warm Up
15 Jumping Jacks
10 Jumping Lunges
5/5 Scap Push/pull ups
3x
15 HS/plank hold
5 Burpees
5 V- Ups
3x
Option 1: No Equipment
Part 1:
20 Shoulder Taps (3 Wall Walks)
20 Backpack/Gallons of milk curls
10 Chair Dips
20 Donkey Kicks (each leg)
12min AMRAP
Part 2:
6 Backpack/Gallons of milk Rows (6 banded)
12 FR Reverse Lunge
6 HSPU/12...
https://youtu.be/qIXN27HJqew
Brought to you by Coach Magan!
Warm Up:
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
15 ASQ
x3
Option 1: No equipment
60 Lateral jumps
60 Mountain climbers
40 Backpack Goblet squats
(backpack, case of water, puppy)
40 Jumping Jacks (4 count)
20 HSPUs (5 Wall Walks)
-Modify x2 of push ups
20 Burpees...
