Speed & Strength Medley
The workout of the day consists of: 18minute AMRAP 400 meters Row 12 Pushups 15 Squats
Triple Threat Circuit
The workout of the day consists of: 3 rounds for time of 50 Jumping Jacks 40 Russian Twists 20 each side 30 Bicycle Crunches 20 Burpees
Lunge and Squat Frenzy
The workout of the day consists of: 3 rounds for time of 50 meters Walking Lunge 25 One Leg Squats alternating legs 50 meters Walking Lunge 50 Air Squats 25 Box Jumps 2420 inches
Leg Day Lockdown
The workout of the day consists of: 15 PullUps 25 Burpees 35 Air Squats 400m Run
Twist and Torch
The workout of the day consists of: 3 Rounds for Time 30 Calorie Row 8 Sandbag Drag 100 Body Weight 20 Double Unders 20 PushUps 30 Seconds Battling Ropes
Twist and Swing
The workout of the day consists of: 30 Hanging Knee Raises 20 Kettlebell Swings 53 lbs 24 kg 20 Hanging Knee Raises 15 Kettlebell Swings 53 lbs 24 kg 10 Hanging Knee Raises 15 Burpee Box Jumps 1515 Dumbbell Overhead Reverse Lunges 50 lbs 22.5 kg 10 Burpee Box Jumps 1010 Dumbbell Overhead Reverse Lunges 50 lbs 22.5 kg 5 Burpee Box Jumps 55 Dumbbell Overhead Reverse Lunges 50 lbs 22.5 kg
Grind 'n' Grind Metcon
The workout of the day consists of: 5 rounds for time of 12 Dumbbell Deadlifts 50 lb35 lb 22.5 kg15.9 kg 9 Dumbbell Front Squats 6 Dumbbell Push Press 3 Dumbbell Renegade Rows
Strength and Stamina: Total Body Combo
The workout of the day consists of: 3 rounds for time 12 Dumbbell Overhead Squats 5035 LB or 22.516 KG each hand 30 Double Unders 15 Bodyweight Rows or Ring Rows
Legs and Lungs Blaster
The workout of the day consists of: 3 rounds for time 20 Box Jumps 2420 inches 6050 cm 20 PushUps 20 Goblet Squats 5335 lbs 2416 kg 20 Walking Lunges 20 PullUps
Power Play: 5 Rounds
The workout of the day consists of: 5 Rounds for Time 20 Wall Balls 20 lb 9 kg 10 Deadlifts 155 lb 70 kg 10 Box Jumps 24 in 60 cm