Workouts

15 minute EMOM
1-4) 25 double unders & max muscle-ups in remaining time
5) rest
6-9) 25 double unders & max chest to bar in remaining time
10) rest
11-15) 25 double unders & max pull-ups in remaining time
*if you need to increase the difficulty add a weighted vest. decrease difficulty by doing jumping pull-ups variations or heel assisted variations

EMOM x remaining time in class
Repeat until done
1) 4 gym length farmer carry
2) Max cal bike/ski/row
3) rest
*to keep the workout fun you can switch aerobic modality as you wish

In a team of 4 (run together split reps as you'd like)
400m run
100 overhead squats (95/65)
400m run
100 hang cleans (95/65)
400m run
100 front squats (135/95)
400m run
100 deadlifts (135/95)

For Time (remaining time in class cap)
8 rounds (4 rounds each)
Partner A
12 dumbbell deadlifts (40/25)
9 dumbbell hang power cleans (40/25)
6 dumbbell push jerk (40/25)
Partner B
hang while partner A works / you drop partner A stops
*this is going to make your arms feel like jello, don't worry about breaking up the hang, do your best.

5 rounds for time (12 minute time cap)
75 double unders
10 overhead KB swings (50/35)
*Overhead KB swings are ment to be fast and powerful. The skipping shouldn't take longer than 1 minute at the start, switch to 115 singles, 75 single/doubles, 50 double attempts, or 75 penguine jumps.
This is a redo workout see if you can best your previous time or do a harder scale!

4 rounds (8 minute cap)
3 wall walks
4 push press (135/96)
5 burpees over bar
-into-
2 recover walk/jog laps

12 minutes
50/45 cal bike buy in
into
as many rounds as possible
6 sandbag over the shoulder (100/50)
6 sandbag deadlift
1, 50m sandbag carry (gym door to closest corner of storage build by the fence and back.)
*scale the calories on the bike so you can push yourself to aim for 4 minutes or less to finish. Scale the weight as needed for the sandbag.

For Time (pick one mode for the whole workout)
800m run or 60 cal bike or 1000m row or 1000m ski
600m run or 45 cal bike or 750m row or 750m ski
400m run or 30 cal bike or 500m row or 500m ski
200m run or 15 cal bike or 250m row or 250m ski
After each cardio interval
5 pull-ups
10 push-ups
15 squats
20 sit-ups
*times per round of the bodyweight movements should be repeatable and the cardio should get faster as you lower the distance

For Time (remaining time in class cap)
8 rounds (4 rounds each)
Partner A
12 dumbbell deadlifts (40/25)
9 dumbbell hang power cleans (40/25)
6 dumbbell push jerk (40/25)
Partner B
hang while partner A works / you drop partner A stops
*this is going to make your arms feel like jello, don't worry about breaking up the hang, do your best.

4 rounds (15 minute time cap)
15 sandbag ground to shoulder
15 sand bag squats
200m front hug sandbag carry
*Keep your core strong the front hold carry can really fatigue your low back

21-15-9 reps of each for time (8 minute cap)
alternating dumbbell snatches (60/40)
single leg squat
*short workout with tough weights and movements, you might not move lightening fast but you should be able to go mostly unbroken. Scale this single leg squats to a heel elevated single leg squat or a single leg squat up on a box. If you don't have the strength to do a single leg squat yet, do split squats

3 rounds (15 minute cap)
25 toes to bar
25 alternating lunges
25 sit-ups
*put your core to the test with this one, scale the toes to bar so you only have to break them up 1-3 times per set

10 rounds (30 minute cap)
30 double unders
200m run
10 lying leg raises
*this is a great oppertunity to work on double unders, don't be afraid to give them a shot. If your doing singles do 52 skips

100 overhead squats (95/65)
24 single leg v-ups
24 low plank side to side hip dips
100 hang cleans (95/65)
24 single leg v-ups
24 low plank side to side hip dips
100 front squats (135/95)
24 single leg v-ups
24 low plank side to side hip dips
100 deadlifts (135/95)
24 single leg v-ups
24 low plank side to side hip dips

For Time (remaining time in class cap)
you go I go with a partner
10 rounds
6 DB burpee box step overs (50/35) (24/20)
bike cals (18/15)
*The dumbbells should be fairly heavy, but you should be able to move smoothly over the box and bike cals should take just over a minute to complete

10 rounds (13 minute cap)
10 wall balls
10 pull-ups
*the goal is to build endurance in these two movements so pick a weight and level you can do these in about a minute per round.

4 rounds for time (8 minute cap)
12/10 cal air bike
6 box jump overs
*This is fast and your legs and lungs will be on fire. Try to push through and scale what you need to so you can move fast and smooth.

As many reps as possible x 10 minutes
10 ring dips
15 thrusters (95/65)
200m run
*You'll want to break up the pushing movements in to smaller sets so you don't go to failure, the dips and thrusters will both fatigue your shoulders and triceps. Scale the dips to something like assisted dips, plyo box dips, or tricep push-ups.

For time (30 minute cap)
8 rounds
250m row
8 push-ups
into
8 rounds
10/8 calorie air bike
10 sit-ups
*This is aerobic training, no reason to stop. Get sweaty and keep the pace at a level your breathing heavy but can still answer a question if asked. Pick a push-up and sit-up variation you can do no problem for the first few rounds.

For Time
You go I go with a partner
10 rounds
6 DB burpee box step overs (50/35) (24/20)
bike cals (18/15)
*The dumbbells should be fairly heavy, but you should be able to move smoothly over the box and bike cals should take just over a minute to complete