9 min AMRAP Run 400m/row 500m 12 hang power clean and jerk (if DB or KB single arm - 6 e/s) 48 double unders 24 alt. lunges Rest 5 mins...

5 rounds for time 21 cal row 18 goblet squats (KB or DB) 15 KBS 12 push ups 9 sit ups

24 Min AMRAP Circuit A 03 Push ups 06 Sit ups 12 Cal Row /120m Run/20Box Steps Circuit B 03 Push ups 06 Sit ups 09 Air Squats 12 GTOH...

300 m Run/Row/36 Box Steps/90 secs AD or Skip 15 BB Bent'o'Row 40/25 (DB/KB 8 - 10 each arm) 15 Stiff Leg Long Arm Sit ups 15 BB Push...

HIIT (High Intensity Interval Training) Cardio Choice Day Pick one of the following. Go as hard as you can on each Round. Row or Run 4 x...

3 x 7 min - 3 min Rest between 1) 10 BB Thrusters 20/15 kg (KB or DB 5 R 5 L 10 Sit ups 2) 10 KBS /DBS or Disc Swing 10 Push ups 3) 150 m...

8x 20 secs on - 10 secs rest. Take 1 min rest after each section. Record your reps for each exercise. Total up for a score. Section 1 -...

500 m Run /Row 21 Push ups 12 Leg Raises To Overhead (ie Like a toes to bar done on the floor)

"Mr Joshua" 5 Rounds 400 m Run/Row 30 Sit ups 15 Deadlift 115 /80 kg If you don't have enough weight to make the 15 Deadlift challenging....

100 Toes To Bar / 100 jack knives 75 Power Cleans (50/35) / 75 dumbbell or kettlebell snatch each arm (sub any oblect weight to overhead)...

20 Minute AMRAP: 5 Strict Pull Ups 10 DB Bench Press (22.5/15) 400m Run Sub 5 handstand holds or 5 kipping handstand push-ups 10 weighted...

Please watch this instructional video https://youtu.be/LTYWS6SgrZo

4 Rounds: 4 Minutes On/1 Minute Off: 600m Run AMRAP: Hang Squat Clean Thrusters (60/40) Substitute max burpees

Row / Run 500m 5 rounds of : 1 x Deadlift 1 x Hang clean 1 x Front squat 1 x Push press 1 xGTOH Reduce the row/run each round by 100 m...

24 Minutes: 5 Toes to Bar / 5 jack knives 10 Push Ups 15/12 Calorie Row / 200m Run for each round REST TIME = WORK /TIME With rest time...

30-20-10: DB Alternating Hang Power Snatch (AHAP) 600-400-200m Run - then - 30-20-10: DB Hang Power Clean & push press 200-400-600m Run...

10 Rounds: OTM min 1= 15/12 Calorie Row min 2 = 15/12 KBS (Sub 200 m run for row Sub dumbbell swings or 8 down n ups)

Sunday Challenge 100 double unders or 200 single skips in under a minute Scaling option – know your own ability and pick a number to...

Option 1 - Running WOD Warm up – 1k run at slow steady pace 1200m x 2 w/ 2 mins rest between 800m x 2 w/ 1:30 mins rest between 400 x 2...

6 rounds 300/270m row 10 DB hang clean (each arm) 10 DB push press (each arm) As fast as possible – 90s rest between rounds *option to...