Complete 4 rounds of the following:

Chin-ups x 12 reps, 10, 8, 6 reps
DB Swing to Lunge x 20 reps (10 on each)
Reverse Bench Row x 12 reps (12 on each)
Step Up to Overhead Press x 10 reps (10 on each)
DB Deadlift x 12 reps
Speed Jumprope x 70, 80, 90, 100 jumps

Weight Suggestion
M: 20-40#+ DBS
...

Complete the following 20 Minute AMRAP.

8 Box Jumps
10 Squat to Press
12 Lateral Bench Hops (12 on each = 24 total)
14 Deadlift to Upright Row
16 Hip Thrust

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS

Complete 4 rounds of the following.

Minute 1: American DB Swings
Minute 2: Split Squats (30 sec each side)
Minute 3: Pushups
Minute 4: Tricep OH extension
Minute 5: Plank Walk
Minute 6: Climbers / rest (30 seconds each)

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS

Pyramid: Chest Press then Pushup (5 reps each, 4 reps, 3..)

DB Upper Cut x 12 reps
Db Clawers x 12 reps
TRX Row x 12 reps
Chest Fly x 12 reps (off bench)
Side Plank Dip & Knee Tuck 12 reps (on each side)
Bike Crunch (controlled) x 12 reps (on each side 24 total)
Jump Rope x 50

Weight sug...

Complete the following 20 MIN AMRAP.

Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 20 minutes. Lower body.

DB Hip Thrust x 25 reps
DB Squats x 25 reps
Side Lunch Hops x 25 reps total
DB Lunges x 25 reps (on ea side)
25 ...

Complete the following 8 MIN EMOM. Complete both in the SAME minute. You gotta move!

8 DB Push Press
8 DB Sumo to Upright

Complete the following 7 MIN AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 7 minutes. T...

Complete 4 rounds of the following for 6 minutes of work total.

Alternating Bent Over Row x 30 seconds
Burpee x 30 seconds
Elbow Plank Hold x 30 seconds

Rest 1 minute. Complete 4 rounds of the following for 6 minutes of work total.

Plank Delt Taps x 30 seconds
Tricep Dips x 30 seconds
DB S...

Complete the following AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 12 minutes. After completing rest for a minute then move to next AMRAP.

AMRAP 1: 12 MINUTES:

2 DB Bear Squat + 2 Db Squats x 6 Reps (2 of each =...

Complete 3 rounds of the following for 6 minutes of work total.

Split Squats x 90 seconds
Bench Toe Taps x 30 seconds

Rest 1 minute. Complete 3 rounds of the following for 6 minutes of work total.

Pistol Squat x 45 seconds (on each side, 90 sec total)
Plank Jack to Knee Tuck x 30 seconds...

Complete the following 10 MIN AMRAP.

AMRAP means as many rounds as possible. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 10 minutes. Let’s move on this one, push it!

Cleans x 10 reps
Squats x 10 reps
Side Lunge to cur...

Complete 4 rounds of the following for 6 minutes of work total.

Jump Rope x 1 Min
Elbow Plank rotations x 30 seconds

Complete 4 rounds of the following for 6 minutes of work total.

Tricep Dip x 30 seconds
Bicep Curl x 30 seconds
Plank Walk x 30 seconds

Complete 6 rounds of the following f...

Using medium-heavy dumbbells, complete the following exercises just like the song the “12 Days of Christmas,” goes.

Complete each exercise in ascending order then work back down to 1 while adding one exercise per round.

It will like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the ...