A) WARM-UP 2 Set (Rest 1'/2') 10 Baby maker 10 Air Squat 10 Twisted Baby maker 10+10 Front Lunges 10 Spider Lunges + T-Frame 10 Down Dog...

A)TABATA Hollow Hold Rest 2' TABATA Superman Hold Rest 2' TABATA Lat. Plank (Alternating) B)FOR QUALITY 21-18-15-12-9-6-3 1 Arm Db/Kb...

A) Warm Up 2 Round 10 Alt Spider Lunges 10 Half Burpees 10 Air Thruster 10 (5 + 5) 1Arm Db/Kb Deadlift ------- 2 Round 5 Alt. Db/Kb...

A) 5 Sets - Rest 30" 10 Alt. V-Ups Directly into 5 Sets - Rest 30" 30" Hollow Plank/Plank B) 5 Round for Time 15 Kb Swing/Db Hang Snatch...

Warm - Up 3 Sets - Rest 1' 5 Walkout Push-up 10 Prone Snow Angel 10/Side Spiderman and Reach 5 Down Dog Push-Up 30 SU/Lat. Hops CROSSFIT...

A) Every 2' x 12' 4 Pike Push-Up 6 Push-Up 8 Dip B) "Ellen" 3 Round for Time 20 Burpees 21Alt Db/Kb Snatch 12 Kb/Db Thruster

A) 4 Round for Time 60 DU/ SU/ Lat. Hops 20 V-Ups / Tuck - Ups 15 Alt. Devil's Press B) 4 Set - R 90" 12 Bench Dip 8/Side S.Arm Arnold Press

A) EMOM 8' 8/10 1Arm Db/Kb OVH Squat B) 5 Intervals (30" on - 30" off) - Max Thruster Rest 3' Repeat with - Max Burpees

A) 4 Rounds for Quality 10 Side Plank Pulse dx 10 Side Plank Rotations dx 10 Side Plank Pulse sx 10 Side Plank Rotations sx B) EMOM 21'...

A) 5 x 8/Side (Rest 60") Tempo (3030) Goblet Squat Bulgarian Split Squat B) AMRAP 12' 4 Burpees 8 Sumo Deadlift High Pull 12 Lateral Hops...

A) EMOM 10' 5 Pike HSPU B) 3x AMRAP 5' 25 Db/Kb Swing 20 Alt. Db/Kb Clean 15 Db/Kb Push Press 10 V-Ups Max Squat in the remaining time

A) 4 Set - Rest 75"/90" 8+8 1 Arm Db/Kb Row 12Db/Kb 1+1/2 Curl B) For Time Burpee Tuck Jump 10,9,8.. 1 Arm Db/Kb OVH Squat 20,18,16...

A) Death by Push-Up B) AMRAP 20' 5 Pike HSPU 10 Alt. Pistol 15 Down & Up

A) 4 Set - Rest 2' 30" Lat. Plank (dx) 30" Hollow Plank 30" Lat. Plank (sx) 30" Hollow Hold B) 5 Intervals (90" on e 90" off) 15 Db/KB...

A) 10' work on pistols 4 x 12 Alternati B) For Time 10,9,8,7...1 Db/Kb C&J (dx) 8 Burpees Over 1,2,3,4...10 Db/Kb C&J (sx)

A) 4 Set (Rest 60") 30" Lat Plank dx 30" Lat Plank dx 10 Alt V-Ups/Tuck-Ups B) EMOM 18' - 3 + 3 + 3 (Burpee + Devil's Press + Thruster)...

A) 5 Set - Rest 60" Hollow Hold 30" Handstand Hold 30" B) 10' AMRAP 9 Db/Kb Snatch 10 Push-Up 9 Db/Kb Snatch 10 Air Squat

A) 4 Set (Rest 90") 8 Db/Kb Row (2" Stop) 8 + 8 Glute Bridge Floor Press 24 Db/Kb Russian Twist B) 5 Intervals (2:00 Rest) 15 Db/Kb...

A) 5 Set (Rest 2'/2:30'') 1' Wall Sit (Weighted) B) "JT" (Home Edition) 21-15-9 Pike HSPU Chair Dip Push-Up/Knee Push-Up

A) 3 Set - Rest 90" 8 Plank Knee to Elbow (R) 16 Alternating Tuck-Ups 8 Plank Knee to Elbow (L) 1' Elbow Plank B) FOR TIME 27-21-15-9...