L15AMRAP#3//JR15

2 min warm up

Lower 15min AMRAP #3
BB glute press #72 x 15
Band Abd & press (black) x 15
deficit lunges #20s x 10ea
Ball single ham roll ins x 10ea
#rnds: 5
=====
JR
10/20--30x

C15AMRAP//12min Body #12

2 min warm up

Ab splitters x 6
dB knee raises #15 x 10
back ext on ball #15 x 15
trx plank dbl knee tux x 10
plank rocking 30sec
#rnds: 4 2/5
===
12min Body #12

15* Minute AMRAP

1. Knee hug (x3) jump up x 10

2. Backward Lunge knee up foot tap to one leg jump up x 10/10

3. Plank Criss Cross Knee touch down x 20 alt.

4. twisted plank Jump to Jump Up x 10
#rnds: 2.5

L15AMRAP#2//JRC #6

2 min warm up

15AMRAP:
elev dL #70 x 10
BB glute press #72 x 15
back squat #60 x 10
deficit lunge #17.5s x 10 each
# rnds: 4 1/2
===========

Tabata  20 sec / 10 sec intervals x 8 = 4 minutes each part

Part #1

1. Basic Bounce

2. Jump Lunge - 16/14

3. Basic Bounce

4. Jump squat Leg Lift - 7/8

_____

2 rounds

Part #2

1. High Knees

2. Rockstar jump Burpees - 4/4

3. High Knees

4. Mountain Climbers - 25/30

_______

2 rounds

Part #3

1. Basic Bounce

2. Squat jump to lunge jump - 5/5

3. High Knees

4.Jump lunge Burpees- 3/4

_____

2 rounds

_____

BONUS: Part #4

1. High Knees

2. Rockstar jump Burpees - 5/5

3. High Knees

4. Mountain Climbers - 31/27

L15AMRAP#1//JR15

MON:
climb

====
TUES:

2 min warm up

15AMRAP:
asst'd pistols #12 x 5/5
elev dL #70 x 10
elev sumo squat #70 x 10
dB low lunges #20s x 10ea
#rnds: 4 3/4
--------
JR
10/20--30x

+ 2 mi walk

C15AMRAP//JRCFS #3

2 min warm up

Ab splitters x 6
dB knee raises #15 x 10
back ext on ball #15 x 15
trx plank dbl knee tux x 10
plank rocking 30sec
#rnds: 4 2/5
===
Jump Rope Cardio Fit Slide #3
(O=2rft) 15min AMRAP

1. JR feet together – 30 sec / Jump jack – 30 sec

2. Criss-Cross Mountain Sliders to Frog Slide x 8

3. Forward – back – switch – 30 sec / high knees – 30 sec

4. Hard Core Egg Slide to Extreme Mountain Slider x 10 alt. legs

5. Rockets – left leg – 30 sec / Rockets – right leg – 30 sec

6. Side plank slide to plank jack push up x 10 alt. sides
#rnds: 2 1/3

L15AMRAP#3//JR15

2 min warm up

Lower 15min AMRAP #3
BB glute press #72 x 15
Band Abd & press (black) x 15
deficit lunges #20s x 10ea
Ball single ham roll ins x 8ea
#rnds: 5
=====
JR
10/20--30x

U15AMRAP//Inferno#8

2 min warm up

15min AMRAP:
cable row #70 x 10
curl to press #20s x 10
plank 1 arm pu5/full pu5/row #25s x 10 ea
FULL BW pullups x 10
#rnds: 3
=====

Upper Body & Abs Inferno #8

(O=FT) 15min AMRAP

1. Dynamic push up / elbows bend plank hip side to side / elbows bend plank leg lift (each leg) x 6

2. Leg raise / side to side knee tuck / pull up x 5

3. One leg on the ball forward pike roll to back roll shoulder stretch x 6 alt. legs

4.  Three chin ups x 3

5. Plank slide forward to tippy toe wide legged forward bend / Reptile push up x 8

6. Ball supported roll forward one leg lift into a handstand x 2 alt. legs x 3
#rnds: 1 5/6