Warm up: 12 Toy soldiers / 12 Supermans

1. Every minute on the minute for 18 minutes:

1. Swings x 30 seconds

2. Z press x 6

3. Jumping jacks x 45 seconds

2. For time:

800 meter run

2 minute handstand hold

Warm up: 400 meter run / 12 RDL’s

For time:

4 Rounds of:

8 Cleans

12 Pushups

4 Rounds of:

8 Power clean and jerks

12 Lunges per leg

Warm up: 400 meter run / 30 sit ups

1. every 45 seconds for 12 sets total:

odds: Russian twists x 12

evens: V ups x 8

2. For time:

Accumulate 2 minutes of each of the following movements ( or non movements )

Plank

Hold a heavy thing

Wall sit

Warm up: 400 meter run / single leg RDL’s x 12 per side

1. 30 seconds on 60 seconds off for 6 sets:

Pistols or Bulgarian split squats

2. 6 Rounds for time of:

12 Push presses

12 Burpees over a thing

I go you go:

5 Ground to over head

Run with a thing x a distance

10 GTOH

Run with the thing

15 GTOH

Run

20 GTOH

Run

25 GTOH

Run

20 GTOH

Run

15 GTOH

Run

10 GTOH

Run

5 GTOH

Run

Warm up: 20 Cross body toe touch / 10 single leg RDL (empty)

1. Super set x 3

Single leg rdl

Good morning

2. Row: 3 sets of 8 to 20 reps

3. For time:

40 Jumping lunges

20 Burpees

Warm up: 10 Pushups / 10 Burpee broad jumps

Every minute on the minute for 32 minutes:

Minute 1: Handstand hold / handstand pushups

Minute 2: Broad jump / Box jump

Minute 3: Turkish get ups

Minute 4: Kettlebell / Dumbbell snatch

Sorry about this video guys…

Warm up: 10 swings / 10 Mountain climbers / 10 sit ups / 200 meter run

For time:

50 Swings

50 Mountain climbers

50 Sit ups

1 Mile run / 2k Row / 3 Mile bike / Something else

50 Sit ups

50 Mountain climbers

50 Swings

*Tune in at 10 am for the live stream on Facebook of the Denofa’s mediocre attempt at this workout.

Warm up: 10 inch worms / 10 toy soldiers / 30 seconds of butt kickers

1. 30 seconds of pressing followed by 60 seconds of rest for 6 rounds

2. For time:

40 Power cleans

40 Reverse burpees

Maybe 40 more power cleans