Warm 🆙 30 arm circles forward and back 20 shuttle runs (up the room and back) 20 air squats 30 arm scissors 10 shuttle runs 10 bottom...

Warm 🆙 400m ski erg 1 round warming up movements (for the workout below) at a lighter weight 🏋🏼‍♀️Work out🤸🏽‍♂️ 5 rounds for time...

Warm 🆙 4 rounds 20 skips 10 push ups 5 side crab walks each side 🤸🏽‍♂️Work Out🏋🏼‍♀️ 8 mins TOTAL time 20 seconds work 10 seconds...

🔴Warm Up 5 rounds 200m row 30 seconds rest 🔴Workout AMRAP in 18 minutes ( as many rounds as possible ) of: 15 strict shoulder press...

🔴Warm Up 10/8/6/4/2 of each Squats Toes to wall Sit ups Shuttle runs 🔵Workout 21/15/9 Back Squats (warm up by working up to a heavy...

🔵Warm up 4 rounds Run 300m fast Walk 100m slow 🔴Workout 30 jumping pull ups (pull ups) 400m run 20 thrusters - 30kg/40kg (or as close...

Monday motivation 🔥🏋🏽‍♂️🏃‍♂️💪🏻

❇️Warm Up 3 rounds 200m run 10 step ups 10 hollow rocks ❇️Workout 30/25/20/15/10/5 of each Double unders/ Skipping (double reps if single...

❇️Warm Up 1km run 30 star jumps 20 burpees 10 broad jumps ❇️Workout For time 20 upright rows - 25kg/35kg + 10 burpee pull ups (OR 10...

❇️Warm Up 500m/400m/300m/200m/100m *You pick which cardio machine but each set must be done on a different machine ❇️Workout AMRAP 22...

⭕️Warm Up 20/15/10 Shuttle run laps Jumping jacks Hollow rocks ⭕️Workout 10/20/30/20/10 of each Leg press Dumbbell deadlift Butt / glute...

⭕️Warm Up 4 rounds 200m ski erg 10 squats 10 sit ups ⭕️Work out 21/18/15/12/9 of each Calories on air assault bike GHD sit ups OR...

☄️ Warm Up 12 min EMOM (every minute on the minute) 1- row 2- sumo deadlift high pull 3- burpee broad jumps OR wall push up turn and jump...

⭕️Warm Up *RE TEST 1km row for time 💪Go for it guys💪 ⭕️Workout For time 200m run 35 wall balls 200m run 30 deadlifts 200m run 20 burpee...

🤸🏻‍♀️Warm up 100/80/60/40/20 skips OR double unders 10/8/6/4/2 Wall balls 🤸🏻‍♀️Workout 3 rounds for time of 500m row 12 burpees 21...

🏋🏽‍♂️Warm up 5 rounds 200m run 1 minute rest 🏋🏽‍♂️Workout 15 minute AMRAP (as many rounds as possible) of 50 double unders OR 100...

🔶Warm Up 21/15/9 Calories Step overs 🔶Workout 36 mountain climbers 63 kettletbell swings 36 burpees 24 mountain climbers 42 kettlebell...

🔵Warm up 800m Run For time 🔵Workout 4 rounds 400m run 20 box jumps / step ups 20 wall balls 🔵Cooldown 400m walk + stretching

🔵Warm up 100/80/60/40/20 skipping Or low step ups 10/8/6/4/2 burpees / kick backs 🔵Workout 21/18/15/12/9 of each sled push sit ups...

🔵Warm Up 1km Row for time 🔵Workout 1- 10 minute AMRAP (as many rounds as possible) 8 goblet Squats 8 kettlebell swings *each 1 minute...