"Indoor Cardio Woah" 30 Jumping Jacks 05 Push ups 25 High Knees (Running on the spot) 07 Burpees 10 Alt V Sits 07 Squats 05 Push ups 10...

"Bear Drylls" 2 x 12 min AMRAP's 6 min rest between 05 Burpees 10 Push ups 15 Air Squats 20 Mountain Climbers or 6 m Bear Crawl ( 3 m out...

"Full Body Pyramid" Complete 3 Rounds For Time 10 Burpees 20 Push ups 30 Sit ups 40 Air Squats 50 Mountain Climbers 40 Alt Leg Lunges 30...

7 min AMRAP # 1 2, 4 , 6 , 8, etc Box Jumps/Steps KB/DB Swings (Find something to Swing) 3 min Rest 7 min AMRAP # 2 2, 4, 6, 8, etc Sit...

Tabata Options 8 Rounds of 20 secs work - 10 secs rest 1 min rest between exercises BB Version Deadlift Hang Power Clean Front Squat Push...

Fun 26 min WOD In 5 mins complete 50 Goblet Squats AMRAP Burpees 2 min Rest In 5 mins complete 50 Sit ups AMRAP KB/DB Swings 2 mins Rest...

"WOAH With The Girls" For Time "Angie's House" 20 Push ups 20 Pull ups 20 Sit ups 20 Air Squats "Helen's House" 400m Run 21 KBS/DBS 12...

Metcom For Time 100 Mountain Climbers Buy in 30 Sit ups 21 Box Jumps/Steps 21 Push ups 21 KBS/DBS 30 Alt V Sits 18 Box Jumps/Steps 18...

500 m Row/Run/75 Box Steps/300 skips 50 Air Squats 400/400/60/240 40 Sit ups 300/300/45/180 30 Push ups 200/200/30/120 20 Alt Leg Lunges...

"Zachary Tellier" For Time 10 Burpees 10 Burpees 25 Push ups 10 Burpees 25 Push ups 50 Alt Leg Lunges 10 Burpees 25 Push ups 50 Alt Leg...

Using a running clock, complete the following 40 Burpees 40 Push ups 40 Air squats 3 mins rest 30 Burpees 30 Push ups 30 Air squats 2...

"Options" Day off - Rest and reflection. or 5 km walk/Run/Row(outside if possible) Get some fresh air or Use this as a catch up day for...

Burpees, Push ups, Sit ups, Squats, Squat Jumps 02-02-02-02-02 04--04--04--04--04 06---06---06---06---06 08----08----08----08----08...

"Endomorph Amy" For Time 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Alt Leg Lunges 10 Burpees 20 Ground To Over Head 10 Burpees 30...

"Hangover Cure" AMRAP 22 Mins Buy in of 400 m Run /Row /240 Skips /60 Step ups (Once) 10 Push ups 15 Sit ups 20 Air Squats Equipment...

For Time 240 Skips/400 m Run /Row 50 Alt Leg Lunges 50 Push ups 50 Sit ups 240 Skips /400 m Run/Row 40 Alt Leg Lunges 40 Push ups 40 Sit...

"Blackjack" For Time 20 Push ups - 01 Sit ups 19 Push ups - 02 Sit ups Continue this pattern until 02 Push ups - 19 Sit ups 01 Push ups -...

"Marguerita" 50 Rounds For Time 1 Burpee 1 Push up 1 Mountain Climber Right and Left 1 Star Jump 1 Sit up and Stand up

20 min AMRAP 1,2,3......10 - 10......3,2,1 - 1,2,3......10 - 10......3,2,1 etc, etc Non Equipment Version Alt Leg Lunges Sit ups Push ups...

Tabata equipment free 8 x 20 secs work - 10 secs rest 1 min between each exercise Record your reps for each round Total up reps of each...