All

XXX Abs

AMRAP

1 min plank
1 min walking push/ups
1 min rockers
1 min hoppers
1 min rotating hover
1 min side plank crunches R
1 min side plank crunches L
2 min Rest
1 min eagle crunches (R over L)
1 min eagle crunches (L over R)
1 min Toe Taps
1 min scissors
1 min side swipers
1 min rear hill toppers
1 min rear plank

All

J-Bird

AMRAP

1min Push-Ups
1min REST
2min Sit-ups
2min REST
3min Squats
3min REST
4min Burpees

All

Triple F

1 round for time

50 Box Jumps
50 Knees to Elbows
50 KB Swings
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Ground 2 Overhead

All

Rough Polish

AMRAP X 3

1 min Side Raises (Band)
1 min Wall Balls
1 min V Ups
1 min Lunges
1 min Rest

All

PCW

AMRAP - 4 mins / rest 1 min
Total Reps in each round - circuit

1 min Battle Rope Smash
1 min Pull Ups
1 min Sit Ups
1 min Dips
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Wall balls
1 min Rest
1 min Thrusters
1 min Lunges
1 min G20
1 min Knees to Elbows

All

Stretch 2

For time: 21-15-9

Sit Ups
Push Ups
K2E
Chest Fly's (Bands)
Crunches
Dips
Run 200 Meters

All

Stretch 2

For time: 21-15-9

Sit Ups
Push Ups
K2E
Chest Fly's (Bands)
Crunches
Dips
Run 200 Meters

All

Night Attack

AMRAP - 6 mins / rest 3 mins / 6 mins

1 min Sumo High Pulls
1 min G2O
1 min Push Ups
1 min Sit Ups
1 min SQ
1 min Battle Rope Smash

All

Triple F

1 round for time

50 Box Jumps
50 Knees to Elbows
50 KB Swings
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Ground 2 Overhead

All

F18

For time: 21-15-9

T2B
Burpees
Sit Ups
Jump Squats
Run 200 Meters

All

Lunch Run

3.9 miles

All

Rainy Day Special

AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit

1 Min Push ups
1 Min ISO Bikes
1 Min Lat Pulls (Band)
1 Min Opposite V Ups
1 Min Thrusters (band)
1 Min Crunches