2 Rounds
20 Calories on any machine
10 Turkish Getups
20 Jumping Lunges
15 AMRAP
5 Wall Walks
15 SDHP 75/55lbs
Row 30 Calories
15 AMRAP
50ft Handstand Walk
15 SDHP 95lbs/65lbs
30 Calorie Row
2 Rounds
20 Calories on any machine
:30 Plank
10 Burpees
30 EMOM
1 – 12/10 Calorie Ski
2- 10 Hang Squat Clean 95lbs/65lbs
3- 15 Box Jump 24″/20″
4- 12/10 Calorie Assault Bike
5- Rest
2 Rounds
20 Calories on any machine
50ft Walking Lunge
:30 Pigeon Stretch
:30 Couch Stretch
15 AMRAP
Run 400m
50 Double Unders
25 Wall Ball 20lbs/14lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 (10ea) Side Plank Rotations
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
2 Rounds
20 Calories on any machine
50ft Punters Walk
20 KB Swings
Partner WOD
20 AMRAP
5 Rope Climbs
30 Hang Power Clean 135lbs/95lbs
60 Bar Facing Burpees
3 Sets
15 EZ Bar Curls
15 Skull Crushers
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 Band Pull Aparts
12 AMRAP
Run 200m
20 DB Snatch 50lbs/35lbs
25 V-ups
2 Rounds
20 Calories on any machine
10 Turkish Getups
20 Jumping Lunges
15 AMRAP
50′ OH Walking Lunge 45lbs/25lbs
Row 30 Calories
10 Burpee over Box 24″/20″
2 Rounds
20 Calories on any machine
:30 Plank
10 Burpees
30 EMOM
1 – 12/10 Calorie Assault Bike
2- 12 Thrusters 95lbs/65lbs
3- 12 Toes to Bar
4- 50 Double Unders
5- Rest
2 Rounds
20 Calories on any machine
50ft Walking Lunge
:30 Pigeon Stretch
:30 Couch Stretch
15 AMRAP
Run 400m
20 Wall Ball 20lbs/14lbs
20 KB Swings 53lbs/35lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 (10ea) Side Plank Rotations
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups