EMOM Challenge: Cardio & Core
The workout of the day consists of: Every Minute on the Minute EMOM for 20 minutes 15 Double Unders 15 SitUps
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10-Minute Firestorm
The workout of the day consists of: 4 Handstand Pushups against a wall is fine 6 Box Jumps 2420 in or 6050 cm 200meter Sprint 8 Walking Lunges each leg
Pump 'n' Jump AMRAP 12
The workout of the day consists of: 4 Deadlifts at 60 RM 185 lbs 85 kg 12 Dumbbell Thrusters 50 lb 22.5 kg per hand 15 Box Jumps 24 in 20 in 20 Calorie Row
Sweat and Slam
The workout of the day consists of: For time 500 meters Row 10 Ball Slams 24 lb 11 kg or 20 lb 9 kg 400 meters Row 20 Ball Slams 24 lb 11 kg or 20 lb 9 kg 300 meters Row 30 Ball Slams 24 lb 11 kg or 20 lb 9 kg 200 meters Row 40 Ball Slams 24 lb 11 kg or 20 lb 9 kg
The Core Cruncher
The workout of the day consists of: 75 Jumping Jacks 2 Handstand Pushups 15 Dumbbell Power Cleans 35 lb15 kg each 15 One Arm Kettlebell Rows 35 lb15 kg each 20 Bar Dips 60 seconds Plank
Jump and Hang AMRAP
The workout of the day consists of: Complete as many rounds as possible in 20 minutes of 50 Jump Rope Singles 10 Hanging Leg Raises 10 Box Jumps 2420 inches 5 Strict PullUps
Hammer and Slog
The workout of the day consists of: 5 Rounds for Time 15 Sledge Hammer Strikes 20 lb 9 kg 12 lb 6 kg 10 Pullups 25 Air Squats 400 Meter Run
Ladder of Power
The workout of the day consists of: For Time 36912 Sumo Deadlift High Pull 95 lb 43 kg Ring Dips Kettlebell Swings 70 lb 32 kg ToestoBar
Leg Day Crunch
The workout of the day consists of: 5 rounds for time of 10 PullUps 20 Lunges 10 each leg 40 Double Unders
Fitness Flow Frenzy
The workout of the day consists of: 20min AMRAP 200m Run 15 Kettlebell Swings 53 lbs 24 kg 12 Hanging Knee Raises