Workout of the day
7 rounds for time of:
50 Double-unders
21 Walking lunges
15 Bent over rows
9 Burpees

Workout of the week
“Rowing Murph”
For time:
1 Mile Row
100 Ring rows
200 Push-ups
300 Squats
1 Mile Row
*Partition the ring rows, push-ups, and squats as needed. Start and finish with a mile row. If you’ve got a twenty pound vest or body armor, wear it.

Workout of the day
Tabata Box jumps, 20”/16”
Tabata L-sit
Tabata Plank hold
Tabata Sit-ups
Tabata Burpees
*For L-sit and plank hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Workout of the week
“Rowing Murph”
For time:
1 Mile Row
100 Ring rows
200 Push-ups
300 Squats
1 Mile Row
*Partition the ring rows, push-ups, and squats as needed. Start and finish with a mile row. If you’ve got a twenty pound vest or body armor, wear it.

Workout of the day
21-15-9
Jumping Lunges
50 Double-unders after each round

– Directly into –

21-15-9
Jumping Air Squats
50 Double-unders after each round

Workout of the week
20 min. AMRAP of:
25 Box jumps, 24″/20″
50 Kettlebell Swings, 24kg/16kg
75 Double-unders

Workout of the day
5 rounds for time of:
15 Burpees
15 Overhead squats

Workout of the week
20 min. AMRAP of:
25 Box jumps, 24″/20″
50 Kettlebell Swings, 24kg/16kg
75 Double-unders

Workout of the day
20 min AMRAP of:
100 Russian twists
1:00 Plank hold
75 Flutter kicks
1:00 Side plank hold, right
50 Sit-ups
1:00 Side plank hold, left
25 V-ups

Workout of the week
20 min. AMRAP of:
25 Box jumps, 24″/20″
50 Kettlebell Swings, 24kg/16kg
75 Double-unders