Live wire

4 rounds as fast as you can


20 Push press
10 Single leg renegade row
20 Leg lifts
10 Single leg box jumps
20 Power clean
10Single leg Lateal box jumps
20Shrugs
*********************
100 v-ups

Army guns

3 rounds for time!!

10 Renegade rows
15 DB Hang clean
20 Burpee box jumps
25 DB Reverse curls
30 MB lateral chops
35 MB Squat jacks
40 DB Reverse Flies
45 DB Shrugs
50 Moutain climbers

Functional frenzy

5 rounds as fast as you can!!




15 Squat to press
20 Push ups
15 Leg lifts
15 Dead lift to up right row
20 Pull up/Lat pulls
15 Single leg box jumps
*****************
1 mile cool down

Attack mode

4 rounds for time

15 Burpee to DB shoulder press
15 Push ups
15 Russian twist
15 DB Squats
15 MB Squat jacks
15 V-ups
********************
1.5 mile cool down
100 tricep extensions

Powerful progress

Begin each set of exercises with 30 Sec Lateral quick hops and 20 squat jumps then repeat sequence including every added set of exercises.

 30 Sec Lateral quick hops
20 Squat jumps
10 Push up
*********
10 Push ups
10 V-ups
***********
10 Push ups
10 V-ups
10 Curls
**********
10 Push ups

10 V-ups
10 Curls
10 Up right rows
*************
10 Push ups

10 V-ups
10 Curls
10 Up right rows
*************
10 Push ups
10 V-ups
10 Curls
10 Up right rows
10 Overhead triecp extension
*******************************************

1 mile run
100 reps abs

Turned up

4 rounds

10 Box jump push press
20 Dips
30 Push ups
40 Cruches
40 Seated knee tucks
30 Inverted row
20 Shrugs
10 DB Snatch
*****************
2 mile run

Kettle Bell hell

3 rounds for time


30 KB swings
30 Bicycle crunches
30 KB single arm push press
30 Plank bridges
30 KB single arm squat to up right row
30 KB side bends
30 Crunches
30 KB sumo squats
30 Russian twists
******************
1.5 mile run

The tour

6 rounds for time

40 Sec sprint on bike
20 Pikes
10 Lunges each leg
40 Sec bike sprint
20 Pikes
10 Squat jumps
40 Sec bike sprint
20 Pikes
10 Push ups
40 Bike sprint
20 Pikes
10 Dips

Mountain top

4 rounds

250 Meter row
25 Lat pull down
25 Inch worm push ups
25 Plank position single knee tucks
***************************
2.5 mile cool down

Calorie kicker

4 rounds


100 Jump rope
  50 Squats
  25 crunches
***************


2 mile run

Up hill battle

6 rounds for time

1/4Mile run
15 Mountain climbers
15 Inverted row
15 Leg lifts
15 Decline sit ups
15 DB Bent over row