HIIT

Friday HIT

Men/Women 5min EMOM 10 Ski Jumps 2 Muscle-Ups/4 Pull-Ups Rest 2 minutes 5min EMOM 6 Burpee Box Jumps 30″/24″ 6 HSPU Rest 2 800m Run 20 Toes to Bar 30 Wall Balls 20/14 30 Reverse Sit-Ups (knees to elbows (hands behind head)

HIIT

Thursday HIT

Men/Women Test: 10min CAP 2x: Complete 25 Burpees as fast as possible (feet leave the ground, stand up fully) HIT: 5 Rounds: 3 Deadlifts 135/85 3 Power Cleans 3 Front Squats 3 Thrusters 3 Jerks 10 Plyo Jumps over bar Rest 60

HIIT

Rowing

Men/Women 5 Rounds: 1:00 min on|1:00 min off 3 Rounds: 500m Sprint Rest 60 15 Slams 50/30 10 Lunges w/slam ball 5 Burpee + Squat Clean with Throw (slam ball) Rest 60

HIIT

Tuesday HIT

Men/Women Strength: 10min AMRAP 10 Ring Dips 5 Strict Pull-Ups/10 Ring Rows 10 Push-Ups 5 Chin-Ups/10 Bent Over Rows HIT: 3 Rounds: 500m/450m Row 10 Clean and Press 135/85 20 V-Ups Rest 60 Beginner: 250m/200m Row 10 Clean and Press 95/65 20 Sit-Ups Rest 60

HIIT

Saturday HIT

Men/Women 5 Rounds 10 Thrusters 95/65 8 Toes to Bar 6 DB Bulgarian Split Squat 10% 4 Muscle-Ups/Pull-Ups 2 Sit-to-Stand 25/15 Rest 90 seconds Beginner: 4 Rounds 10 Thrusters 45/35 8 Sit-Ups 6 Bulgarian Split Squat 4 Pull-Ups 2 Burpees Rest 90 seconds

HIIT

Friday HIT

Men/Women Partner Workout 24min CAP 1 min on:1 min off 50 Front Squats 135/85 30 Muscle-Ups or 20 Wall Walk-Ups 60 Jumping Pull-Ups 20 Burpee Box Jumps 30″/24″ 70 Wall Balls 20/14 10 Deadlifts 315/185 80 KB Swings 70/35 Rest 1 minute 300 Double-Unders/400 Singles