’s Workouts

WORKOUT SCORES WORKOUT SCORES

50 Burpees For Time For Time:

Attempt 1: Attempt 1:
*Every Minute On The 1 Mile Run (Or 9 Min
Minute Perform 15 Attempt 2: Run) Attempt 2:
Squats 100 Burpees
Attempt 3: *Can Scale To 800m Run Attempt 3:
And 50 Burpees

For Time: For Time:

Attempt 1: Attempt 1:
300 Squats 10-9-8-7-6-5-4-3-2-1
Every Minute Perform 5 Attempt 2: Attempt 2:
Push Ups Push Ups
Attempt 3: Jumping Lunges Attempt 3:
Burpees

Annie (For Time) Tabata:

Attempt 1: 20s Hold At Bottom Of Attempt 1:
50-40-30-20-10 Push up
Attempt 2: 10s Push ups Attempt 2:
Double Unders 20s Hold At Top Of Push
Sit-Ups Attempt 3: up Attempt 3:
10s Push ups

10 Rounds: 12 Min AMRAP:

Attempt 1: Attempt 1:
1 Min Plank Hold 8 Plank Walks
30s Rest Attempt 2: 12 Squats Attempt 2:
16 Russian Twists
Attempt 3: Attempt 3:

14 Min EMOM: For Time:

Attempt 1: Attempt 1:
7 Squat Jumps 21-15-9-15-21
5 Burpees Attempt 2: Attempt 2:
Pistols (Total, Alternating)
Attempt 3: Hollow Rocks Attempt 3:

For Time 20:00 AMRAP

Attempt 1: 10 Single Arm Oh Alt. Attempt 1:
5-10-15-20-25-30-35-40- Lunges (Right)
45-50-45-40-35-30-25- Attempt 2: 10 Sit Ups Attempt 2:
20-15-10-5 10 Single Arm Oh Alt.
Unbroken Double- Attempt 3: Lunges (Left) Attempt 3:
Unders 10 Burpees

For Time: 10 Rounds for Quality:

Attempt 1: Attempt 1:
20-15-10-5 10 Hollow Rocks (Scale
Attempt 2: to Bent Knee) Attempt 2:
Dips 10 Dead Bug
Lunge (Each Leg) (Add Attempt 3: 10 Bird Dog Attempt 3:
Weight If You Can)
 ’s Workouts
WORKOUT SCORES WORKOUT SCORES

20:00 Amrap: 5 Rounds For Time:

Attempt 1: Attempt 1:
10 Push Ups 400m Run (Or 1:30 To 2
20 Sit Ups Attempt 2: Min Run Depending On Attempt 2:
30 Alternating Lunges Running Prowess)
Attempt 3: 30 Double Unders Attempt 3:
15 Burpees

Death By: 12 Min AMRAP:

Attempt 1: Attempt 1:
Burpee 6 Pistols (Or Air Squats)
Attempt 2: 7 V-Ups Attempt 2:
(Min 1: 1 Burpee, Min 8 Dips (On Chair/Bench/
2: 2 Burpees, Min 3: 3 Attempt 3: Couch/Box) Attempt 3:
burpees, and so on...)

For Time: 15 Min EMOM:

Attempt 1: Attempt 1:
50-40-30-20-10 100m Sprint
Attempt 2: Attempt 2:
Walking Lunges
Sit-Ups Attempt 3: Attempt 3:

Accumulate 5 Min: 10 Rounds For Time:

Attempt 1: Attempt 1:
Handstand Hold 10 Hollow Rocks
Attempt 2: 10 V-Ups Attempt 2:
10 Press Overhead
Attempt 3: (Hold A Gallon Jug Of Attempt 3:
Something In Each Hand)

5 Rounds For Time: 18 Min AMRAP:

Attempt 1: Run 100m Attempt 1:
30 Squats 15 Squats
16 Mountain Climbers Attempt 2: Run 100m Attempt 2:
30 Double Unders 15 Push Ups
Attempt 3: Run 100m Attempt 3:
15 Sit-Ups

10:00 AMRAP of Your For Time:

Favorite Movement Attempt 1: Attempt 1:
21-15-9
EMOM: 5 Reps of Attempt 2: Attempt 2:
Your Least Favorite Goblet Squats
Movement Attempt 3: Sit Ups Attempt 3:
Kettlebell Swings

5 Rounds For Time: For Time:

Attempt 1: Attempt 1:
25 KB Swings 80 Double Unders
25 Sumo Deadlift High Attempt 2: 60 Goblet Squat Attempt 2:
Pull 40 Push Press
At End Of Each Round: Attempt 3: 20 Lemon Squeeze Attempt 3:
40s Plank 10 Wall Walks