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31

Power & Strength AMGRAP (32-Min)

3 x 8-Min Stations: Conditioning / BW Strength / KB Complex + Calf & Tib Finisher

Interval Training:  3 x 8 Min. Rounds + 7 Way Hip Finisher

20-Min Power & Strength EMOM + 12 Min 3 Person Circuit

“Off the Clock” – 34-Min AMGRAP 

Tabata Interval Training:  5 x 4 Min. Rounds + 6Min BONUS ROUND

7

2 x 16 Min. Strength AMRAPs for QUALITY

Interval Training: 3 x 10 minute Circuits 

ESD: Energy System Development

25 Min KB Mountain + Mini Band Finisher

STRENGTH ROUNDS:  30 Min. AMQRAP + Ring of Fire Finisher

Interval Training + Glute & Core Starter

14

4 Contrast Training Stations: 32 Minutes 

Interval Training: 4 x 7 min EMOMs 

Team Rowing Relay + Hip Mobility Starter 

Partner Strength Sets: 28-Min + Tabata Finisher

Claire’s MOTM Workout: “Cardio Forward” (32 Min Time Cap) 

The Disappearing Act + Cardio Cash Out!

21

Interval Training: MB Rock, Paper, Scissors!

E.M.O.M. DAY:  12 MIN. POWER + 20 MIN. STRENGTH  

30 Minute Partner Running Stations 

4 x 6 min Air Bike & AMRAP Stations 

Strength AMGRAP (30-Min) + Paloff Partner Finisher

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