cram session

follow sequence from top to bottom then from bottom to top
Go as fast as possible


1/4 mile run
10 Dips
1/4 mile run
20 crunches
1/4 mile run
30 DB up right row
1/4 mile run
40 DB curl to press
1/4 mile run
50 squats

Victims or Victors???

complete 5 rounds for time

45 Sec bike sprint
20 Tricep extensions
20 Tricep pull downs
45 Sec bike sprint
20 Lat pull down
20 Bicep curls
45 Sec bike sprint
20 Seated pikes
20 Bicycle crunches
45 Sec bike sprint
20 Split jumps
20 Burpees

One man war

As many rounds as possible in 30 minutes


100 Jump rope
200 Meter row
30 sec push ups
40 sec bent over rows
50 squats
60 sec crunches

Broken record

As many times as possible for 45 minutes

1/2 mile run
50 squats
50 sit ups

Rage!!

5 rounds for time


25 DB Snatch
25 DB Curl
25 DB Reverse flies
25 DB Leg lifts
250 Meter row
************
Do 10
-25 sec sprints with 30 sec rest in between each

Calorie crusher

20 reps each for 4 rounds

Bulgarian Squats
Split jumps
V-ups
Bicycle crunches
Half burpees
Lateral lunges
Toe touches
Box jumps
************
3x15
Leg curls
Lextensions
1mile cool down

Dynamic destruction

20 reps each for 4 rounds


MB Chops
MB Squat jacks
MB Lunge and push out
MB High knees
MB Twists
MB Prone knee touches
***********************
2 mile run
50 v-ups

Rapid fire

4 rounds for time

15 SB Bench Press
15 SB Roll outs
15 SB Push up to knee tucks
15 SB Transfers
15 SB SB wall squats
15 SB Calf raises
*************************
2 mile run

Basic essentials

4 rounds for time
(As fast as you can!!)


50 Squats
25 Bicep curls
25 DB Push press
25 Sit ups
1/4Mile run

Go for it

As fast as you can, do 3 rounds for time
100 Moutain climbers
  25 Split squats each leg
100 Moutaun climbers
  25 Single leg hip raise
100 Mountain climbers
  25 Tricep kickback
100 Mountain climbers
  25 Alternating plank pushups
100 Mountain climbers
  25 Up right rows
100 Mountain climbers
  25 Hammer curls

Plyo Boot camp

30 secs each. As many rounds as possible in 30min

Fast Step up and down
DB Curls
Reverse flies
Lateral Step overs
DB overhead tricep extension
Arnold press
Step ups w/knee drive
Russian twist
Seated pikes
Box split jumps
DB boat rows forward
Lateral raises
Split box runner
Front raises
DB boat rows backwards

cool down...100 reps of abs

Solitaire

As fast as you can!!

4 rounds for time
                                                                       Guys/ Girls

15 Single arm DB bent over row              30-50 lbs/ 15-20 lbs
15 Single arm DB push press                   30-50 lbs/ 15-20 lbs
15 Single leg burpees
15 Single leg reverse crunches

Insane

As many rounds as possible in 30 mins

50 KB swings
50 Knee to elbow crunches
50 DB squat to press
50 SB Knee tucks

Trouble maker

5 rounds for time


20 Dips
100 Jumps ropes
20 DB Squat to shrug
100 Jump ropes
20 DB tricep kick back
100 Jump ropes
20 DB overhead tricep extension
100 Jump ropes
20 Push ups
100 Jump ropes

Problem solver

As mant rounds as possible in 30mins

25 Seated pikes
 5  Leg matrix
25 Russian twist
  5 Mountain Climbers
25 Supermans
  5 Half burpees
25 Crunches
  5 Plank walks

Fight or flight

As many rounds as possible in 30 minutes

10 Burpees
20 SB Knee tucks
30 DB Upright rows
40 DB overhead tricep extensions
50 Squats
50 KB Swings
40 DB bent over row
30 DB shoulder press
20 Leg lifts
10 Moutain climbers

Beat down

As many rounds as possible in 30 minutes                                                                     
                  
                                                                  Men/Women                                          
                                                           
10 Barbell Squat to over head press              95lbs/65lbs
20 Push ups
10 Barbell Squat to upright row                     95lbs/65lbs
20 Pull up (or lat pull downs)
10 SB transfers
20 Crunches

Dynamic Duo

Do two rounds of each set of exercises before moving on to the next. Post times

20 Squats
10 Squat jumps

20 Step ups
10 Single leg box jumps

20 Seated pikes
10 Leg lifts

20 DB Push press
10 Tricep kickback

20 DB Upright Rows
10 DB Curls

Filthy Fifty

50 reps each.  1 round for time


Squats
Box jumps
Push press
Sit ups
Push ups
Kb swings

April Fools Gold

5 Rounds for time


30 Moutain Climbers
20 Push ups
10 Pull ups
10 Plank bridge
20 DB split squats
30 Crunches (elbows to knees)