WORKOUT 1/2 Complete 4 Rounds for time. - 20 Sit-ups - 16 alt. Jumping lunges - 10 wall walks WORKOUT 2/2 CONDITIONING - 1 mile run/walk: Time yourself

WORKOUT 1/2 TABATA | 20 sec WORK then 10 sec. REST Do 8x Tabata for each movement | rest 2 min before moving onto next round - Side Plank Twists (R/L) - Alt. Single leg Deadlift - Supermas / hollow body hold WORKOUT 2/2 CONDITIONING: Complete the 10 minute running interval - 15 sec. Run then 30 sec. Walk. Rest as needed

WORKOUT 1/1 Complete 4 Rounds | Rest 30-45 sec. between exercises - 24 alt. Lunges - 12 alt. Elevated Bird-dogs - 12 High Plank Burpees w/ tuck jump - 12 Pike Push-ups

WORKOUT 1/1 Complete 4 Rounds | 1 min each exercise - Bear crawl - Toe Taps to object - Side Plank (R/L) - Caterpillar walk

WORKOUT 1/1 Complete 4 Rounds | rest 15 seconds between movements. - 15 Burpees - 20 Jump squats - 15 Push-ups - 20 Plank Jacks *Rest 1 min between rounds

Workout 1/1 STRENGTH: Complete the following compound sets. Rest 30-60 seconds in between each. Set 1 - 10-10-10 Bent Over Row - 10-10-10 Prone Bench Row Set 2 - 10-10-10 Arnold press - 15-15-15 Seated reverse fly's - 12-12-12 triceps extension Set 3 - Push-ups 2 x failure - Sit-Ups 2x max 1 min

WORKOUT 1/1 METCON Complete this 30 minute EMOM. Rest as needed ODD minutes: 15 Sit-ups EVEN minutes: 8 Back Squats (115/135) *EMOM: "Every Minute On The Minute" This means every odd minute you do the prescribed work then rest until the even minutes. so on and so forth.

WORKOUT 1/1 CONDITIONING Complete this Metcon for time. 100 x DU's 50 Cal Row 80 x DU's 40 Cal Row 60 x DU's 30 Cal Row 40 x DU's 20 Cal Row 20 x DU's 10 Cal Row

Workout 1/1 CONDITIONING: Complete this Metcon for time. - 500m run - 50 Push-ups - 400m run - 40 Push-ups - 300m run - 30 Push-ups - 200m run - 20 Push-ups - 100m run - 10 Push-ups

Workout 1/2 STRENGTH: Complete 4 compounded sets. Rest 30 sec at the end of each set. - 8 Pull-ups- 8 Ring Rows - 8 Skull Crushers - 8 Seated Reverse Fly's Workout 2/2 CONDITIONING Complete 1 set of the following at a moderate pace - 15 Cal Bike - 50 Sit-ups - 15 Cal Bike - 40 Sit-ups - 15 Cal Bike - 30 Sit-ups - 15 Cal Bike - 20 Sit-ups - 15 Cal Bike - 10 Sit-ups

ALL YOU & THEN SOME WORKOUT 1/3 Strength: Complete the following with 60-90sec. rest in between sets. - 5x8 DB Bench pressWORKOUT Workout 2/3 Strength & Core: Superset (Rest 45-90 sec. after superset ) - 4x10 DB front squats - 4x30sec. Russian twists (Rest 45-90 sec.) Workout 23/3 Accessory: Superset (Rest 45-90 sec. after superset ) - 3x10 DB Biceps curls - 3x10 DB bent over row - 3xBO Triceps bench dips

ALL YOU Workout 1/2 Pyramid (15-10): Do 15 reps, then 14, then 13 and so forth until10 reps of each movement. Break up the work as you would like between push-ups & lunges. - Push-ups - Lunges Workout 2/2 Core: Don't rest, push through as best you can. - 4X10 Lateral Fly's - 100 Crunches (Try to go without resting)

WORKOUT 1/2 Strength: Compound these exercises. - 4x10 Goblet Squat 70/50 - 4x4e Turkish get-ups - 5x45 sec. Superman Hold WORKOUT 2/2 Metcon: Complete 4 rounds under 24minutes. Record you time. - 1 min Jog, bike, or jump rope - 10 DB shoulder press - 12 Squat Hops - 8-12 Assisted Pull-ups (or 15 ring rows) - 1 min plank

ALL YOU & THEN SOME Complete as Many rounds as Possible in 30 minutes - 8 Curl to press - 1.5 minute Jog - 8 Curl to press - 1 min. Plank - 8 Curl to press - 1 lap Bear crawl (40-60 feet) - 8 Curl to press - 1 min Plank - 8 Curl to press

ALL YOU & THEN SOME Workout 1/1 Complete 4 Rounds FOR TIME - 21 x WallBalls (15/10#'s) - 14 x Pike Push-ups (use a box, a chair, anything will do) - 7 x DL's use DB or KB

ALL YOU Strength Workout 2/2 If you don't have Dumbbells, use water jugs, or anything. - 5x8 rocking horse Push-ups - 5x8 Couch Dips - 4x10 Air squats or site to stands - 4x30sec. V-hold (show variations)

ALL YOU Workout 1/2 Pyramid (15-10): Do 15 reps, then 14, then 13 and so forth until10 reps of each movement. Break up the work as you would like between push-ups & lunges. - Push-ups - Lunges Workout 2/2 Core: Don't rest, push through as best you can. - 50 to 100 Crunches (stay steady and keep going)

ALL YOU Strength Workout 2/2 Compound these two exercise: - 4x10 Air Squat hops - 4x30 sec. Side Plank Isolate this exercise: - 4x45 sec. Superman Hold Metcon Workout 2/2 Complete 4 rounds in under 25 minutes. Record you time. - 1 min Jog in place (or stair climbs) - 8 Push-ups - 12 Air Squats - 1 min plank

ALL YOU Complete as Many rounds as Possible in 30 minutes. 1 round consists of the following: - Step out & in's (burpee variation) - 45 sec. Jog in place - Step out & in's (burpee variation) - 30 sec. Plank - Step out & in's (burpee variation) - Hand crawl (10 steps each) - Step out & in's (burpee variation) - 30 sec. Plank - Step out & in's (burpee variation)

ALL YOU Workout 1/1 Complete 4 Rounds FOR TIME. - 21 x Bodyweight Thrusters - 14 x Kneeling Push-ups or wall Push-ups - 7e Single Leg Dead Lifts (SLRDL)