Workouts

Each workout has a bodyweight, minimal equipment, and at the gym version so you can exercise anywhere. We would encourage you to look up any movement or wording you are not familiar with!

"KOBE"

// ANYWHERE // (Bodyweight / No Equipment)

3 SETS: EACH SET IS A 4:00 AMRAP

4:00 AMRAP

24 MOUNTAIN CLIMBERS (total)

8 TABLE ROWS

*Rest 2 min b/t sets

Try and sustain # of rounds over all 3 sets

// AT HOME // (Minimal Equipment)

3 SETS: EACH SET IS A 4:00 AMRAP

4:00 AMRAP

6 STRICT HSPU

4 SINGLE DB DEVIL PRESS (50/35)

*Rest 2 min b/t sets

Try and sustain # of rounds over all 3 sets

// AT THE GYM // (Equipment Available)

3 SETS: EACH SET IS A 4:00 AMRAP

4:00 AMRAP

16 CALORIE ROW

8 PUSH PRESS (95/65)

*Rest 2 min b/t sets

Try and sustain # of rounds over all 3 sets

"OVERDRIVE"

// ANYWHERE // (Bodyweight / No Equipment)

FOR TIME – 1 ROUND

40 PUSH-UPS TO ALT. TOE TOUCHES

40 JUMPING AIR SQUATS

40 UP-DOWNS (A burpee without the push-up)

*REST 4:00 (Make sure you are fully recovered), then

FOR TIME – 4 ROUNDS

10 PUSH-UPS TO ALT. TOE TOUCHES

10 JUMPING AIR SQUATS

10 UP-DOWNS (A burpee without the push-up)

// AT HOME // (Minimal Equipment)

FOR TIME – 1 ROUND

40 SINGLE ARM DB SNATCHES

40 BURPEES

40 SINGLE ARM DB THRUSTERS

REST 4:00 (Make sure you are fully recovered), then

FOR TIME – 4 ROUNDS

10 SINGLE ARM DB SNATCHES

10 BURPEES

10 SINGLE ARM DB THRUSTERS

// AT THE GYM // (Equipment Available)

FOR TIME – 1 ROUND

40 C2B PULL-UPS

40 CALORIE ROW

40 THRUSTERS (95/65)

REST 4:00 (Make sure you are fully recovered), then

FOR TIME – 4 ROUNDS

10 C2B PULL-UPS

10 CALORIE ROW

10 THRUSTERS (95/65)

*The goal of this week's workout is to try to beat your "1 rounder" time with your "4 rounder" time, i.e. the first part (1 round) = 9:44, and the second part (4 rounds) = 9:19. Don't sandbag the first part! Go 80-85%, then give it 90%+ on the second part.

"STEVE JOBS"

// ANYWHERE // (Bodyweight / No Equipment)

15 MIN AMRAP

2, 4, 6, 8, 10 ...

JUMPING LUNGES (EACH SIDE)

ALT. TOE TOUCHES W/ PUSH-UP (EACH SIDE)

*PERFORM 10 BURPEES IN BETWEEN EACH SET

// AT HOME // (Minimal Equipment)

15 MIN AMRAP

2, 4, 6, 8, 10 ...

DOUBLE DB DEADLIFTS

DOUBLE DB RENEGADE ROWS (EACH SIDE)

*PERFORM 10 BURPEES IN BETWEEN EACH SET

// AT THE GYM // (Equipment Available)

15 MIN AMRAP

2, 4, 6, 8, 10 ...

DEADLIFTS (225/155)

C2B PULL-UPS

*PERFORM 10/7 CAL BIKE IN BETWEEN EACH SET

"CARDI B"

// ANYWHERE // (Bodyweight / No Equipment)

FOR TIME:

25 BURPEES

75 LINE JUMPS

1.0 MILE RUN

75 LINE JUMPS

25 BURPEES

// AT HOME // (Minimal Equipment)

FOR TIME:

25 BURPEES

75 DOUBLE UNDERS

1.0 MILE RUN

75 DOUBLE UNDERS

25 BURPEES

// AT THE GYM // (Equipment Available)

FOR TIME:

25 BURPEE BOX JUMPS (24"20")

75 DOUBLE UNDERS

1.0 MILE RUN

75 DOUBLE UNDERS

25 BURPEE BOX JUMPS (24"20")

"STRANGER THINGS"

// ANYWHERE // (Bodyweight / No Equipment)

5 ROUNDS FOR TIME

30 MOUNTAIN CLIMBERS

20 STEP BACK LUNGE STEPS (TOTAL)

10 HAND-RELEASE PUSH-UPS

// AT HOME // (Minimal Equipment)

5 ROUNDS FOR TIME

30 DOUBLE UNDERS

20 SINGLE DUMBBELL STEP BACK LUNGE STEPS (TOTAL)

10 DUMBBELL PUSH PRESS (TOTAL)

// AT THE GYM // (Equipment Available)

5 ROUNDS FOR TIME

30 DOUBLE UNDERS

20 BARBELL STEP BACK LUNGE STEPS (135/95)

10 BARBELL PUSH PRESS (135/95)

*Target Time = 7-11 minutes

**Time Cap = 15 minutes

"BODY ARMOR"

// ANYWHERE // (Bodyweight / No Equipment)

24 MINUTE EMOM

MINUTE 1: 15-20 SIT-UPS

MINUTE 2: 10-20 PUSH-UPS

MINUTE 3: 20-30 ALT. JUMPING LUNGES

MINUTE 4: :30-:45 SECOND PLANK HOLD

// AT HOME // (Minimal Equipment)

24 MINUTE EMOM

MINUTE 1: 20 V-UPS

MINUTE 2: 18 DOUBLE DB OVERHEAD LUNGE STEPS (9 EACH SIDE)

MINUTE 3: 16 DB RENEGADE ROWS (8 EACH SIDE)

MINUTE 4: 14 DB THRUSTERS

// AT THE GYM // (Equipment Available)

24 MINUTE EMOM

MINUTE 1: 15 TTB

MINUTE 2: 50' DOUBLE DB OVERHEAD WALKING LUNGE (2x50's/35's)

MINUTE 3: 15 C2B PULL-UPS

MINUTE 4: 50 DOUBLE UNDERS

*EMOM = every minute on the minute

**GOAL = to finish each movement under 50 seconds. If you need to scale back the reps to ensure work is accomplished under 50 seconds, do so!

"HOT OFF THE PRESS"

// ANYWHERE // (Bodyweight / No Equipment)

8 ROUNDS OF EACH MOVEMENT

JUMPING AIR SQUATS

BURPEES

MOUNTAIN CLIMBERS

*1 ROUND = :20 WORK / :10 REST

**1 MINUTE REST BETWEEN MOVEMENTS

// AT HOME // (Minimal Equipment)

8 ROUNDS OF EACH MOVEMENT

DUMBBELL THRUSTERS

BURPEES

MOUNTAIN CLIMBERS

*1 ROUND = :20 WORK / :10 REST

**1 MINUTE REST BETWEEN MOVEMENTS

// AT THE GYM // (Equipment Available)

8 ROUNDS OF EACH MOVEMENT

THRUSTERS (75/55)

LATERAL BURPEES OVER BAR

MOUNTAIN CLIMBERS

*1 ROUND = :20 WORK / :10 REST

**1 MINUTE REST BETWEEN MOVEMENTS

*Perform all 8 rounds ( 1 round = :20 of MAX reps & :10 of REST) for movement 1 before moving to movement 2, etc. Rest 1 minute between movements.

**Goal: to maintain a consistent pace throughout all 8 rounds. Try to avoid major decline in reps across all 8 rounds.

"JUMP SHIP"

// ANYWHERE + AT HOME + AT THE GYM //

*All 3 variations are the same. If you haven't tried this one, you should! It's spicy.

FOR TIME

150 Jumping Air Squat + Lunge Complex

*1 rep = 1 Jumping Air Squat, directly into 1 Jumping Right Lunge, directly into 1 Jumping Left Lunge

CORE CASH OUT

3 Rounds:

:30 sec Plank Hold

30 Sit-ups

:30 sec Right Side Plank Hold

30 V-Ups

:30 sec Left Side Plank Hold

30 Mountain Climbers

~ Rest 1:30 b/t rounds ~

"APPLE CARE"

// ANYWHERE // (Bodyweight / No Equipment)

5 ROUNDS FOR TIME

400m RUN

10 Table Rows

20 Alt. Reverse Lunges

10 Feet-elevated Push-Ups

CORE FINISHER:

2 SETS

:30 sec L Plank

20 Hollow Rocks

:30 sec R Plank

~ REST 1 MIN ~

// AT HOME // (Minimal Equipment)

5 ROUNDS FOR TIME

400m RUN

10 DB Row (in push-up position)

20 DB Alt. Reverse Lunges

10 Hand Release Push-Ups (with feet elevated)

CORE FINISHER:

2 SETS

:30 sec L Plank

20 Hollow Rocks

:30 sec R Plank

~ REST 1 MIN ~

// AT THE GYM // (Equipment Available)

5 ROUNDS FOR TIME

400m RUN

10 Pull-Ups

20 Front Rack DB Reverse Lunges (50/35)

10 Handstand Push-Ups

CORE FINISHER:

2 SETS

:30 sec L Plank

20 Hollow Rocks

:30 sec R Plank

~ REST 1 MIN ~

*Target Time = 18-22 minutes

**Time Cap = 25 minutes

"BENNY BOY"

// ANYWHERE // (Bodyweight / No Equipment)

FOR TIME

27 - 21 - 15 - 9

Burpees

Box Jumps / Step Ups

Sit-ups

// AT HOME // (Minimal Equipment)

FOR TIME

27 - 21 - 15 - 9

Burpees

DB Power Cleans

Sit-ups

// AT THE GYM // (Equipment Available)

FOR TIME

27 - 21 - 15 - 9

Calorie Bike

Power Cleans (115/80)

TTB

*Target Time = 8-12 minutes

**Time Cap = 20 minutes

"BABY YODA"

// ANYWHERE // (Bodyweight / No Equipment)

7 MIN AMRAP

1, 2, 3, 4 ...

Burpees

2, 4, 6, 8 ...

Air Squats

3 MIN REST, INTO

7 MIN AMRAP

1, 2, 3, 4 ...

Air Squats

2, 4, 6, 8 ...

Burpees

// AT HOME // (Minimal Equipment)

7 MIN AMRAP

1, 2, 3, 4 ...

Burpees

2, 4, 6, 8 ...

Double DB Thrusters

3 MIN REST, INTO

7 MIN AMRAP

1, 2, 3, 4 ...

Double DB Thrusters

2, 4, 6, 8 ...

Burpees

// AT THE GYM // (Equipment Available)

7 MIN AMRAP

1, 2, 3, 4 ...

Lateral Burpee Over Bar

2, 4, 6, 8 ...

Thrusters (75/55)

3 MIN REST, INTO

7 MIN AMRAP

1, 2, 3, 4 ...

Thrusters (75/55)

2, 4, 6, 8 ...

Lateral Burpee Over Bar

***How It Works: [ BODYWEIGHT EXAMPLE ] Perform 1 Burpee, right into 2 Air Squats. Then perform 2 Burpees, right into 4 Air Squats. 3–6. 4–8. Continue up the ladder for 7 mins. Rest 3 mins and perform the second AMRAP, just switching the order this time.***

"ROCK YOUR BODY"

// ANYWHERE // (Bodyweight / No Equipment)

20 MINUTE EMOM

MINUTE 1 & 2: 400m RUN

MINUTE 3: 12 Burpees

MINUTE 4: 16 Hand Release Push-Ups

MINUTE 5: 20 V-Ups

// AT HOME // (Minimal Equipment)

20 MINUTE EMOM

MINUTE 1 & 2: 400m RUN

MINUTE 3: 12 Burpees

MINUTE 4: 16 Alternating Dumbbell Hang Clean & Jerks

MINUTE 5: 20 V-Ups

// AT THE GYM // (Equipment Available)

20 MINUTE EMOM

MINUTE 1 & 2: 400m RUN

MINUTE 3: 8 Burpee Box Jumps Overs (24"/20")

MINUTE 4: 12 TTB

MINUTE 5: 16 Alternating Dumbbell Hang Clean & Jerks (50/35)

*EMOM = Every Minute On the Minute

**If reps are not completed under 50 seconds (1:45 seconds for Minute 1 & 2), cut the reps back and start the next movement.

"PUMP UP THE JAM"

***This is a PARTNER WORKOUT; one you can do with someone in your community***

// AT HOME // – BODYWEIGHT ONLY

20 MIN AMRAP

400m Run (together; at the same time)

30 Jumping Air Squats (split between partners)

20 Hand Release Push-Ups (split between partners)

10 Synchro Burpees (together; at the same time)

// ANYWHERE // – MINIMAL EQUIPMENT NEEDED

20 MIN AMRAP

400m Run (together; at the same time)

30 Double Dumbbell Front Squats (split between partners)

20 Double Dumbbell Push Press (split between partners)

10 Synchro Burpees (together; at the same time)

// AT THE GYM // – BARBELL NEEDED

20 MIN AMRAP

400m Run (together; at the same time)

30 Barbell Front Squats (135 / 95) (split between partners)

20 Barbell Push Press (135 / 95) (split between partners)

10 Synchro Burpees (together; at the same time)

"BUFFALO BICEPS"

// AT HOME // - BODYWEIGHT

8 MIN AMRAP

4 Jumping Air Squats

4 Burpees

8Mountain Climbers

2 MIN REST, THEN

8 MIN AMRAP

4 Jumping Air Squats

4 Burpees

8 Mountain Climbers

// ANYWHERE // - MINIMAL EQUIPMENT

8 MIN AMRAP

4 Kettlebell Goblet Squats

4 Burpees

8 Kettlebell Swings

2 MIN REST, THEN

8 MIN AMRAP

4 Kettlebell Goblet Squats

4 Burpees

8 Kettlebell Swings

// AT THE GYM //

8 ROUNDS FOR TIME:

4 Hang Squat Cleans (135/95)

4 Shoulder to Overhead (135/95)

8 Toes-to-Bar

2 MIN REST, THEN

8 ROUNDS FOR TIME:

4 Hang Squat Cleans (135/95)

4 Shoulder to Overhead (135/95)

8 Toes-to-Bar

"BE THE MACHINE"

// AT HOME // - BODYWEIGHT

16 MIN AMRAP

12 Situps

8 Jumping Air Squats

4 Burpee Strict Push Up

// ANYWHERE // - MINIMAL EQUIPMENT

16 MIN AMRAP

12 V Ups

8 DB Thrusters

4 Burpees

// AT THE GYM //

16 MIN AMRAP

12 TTB

8 Thrusters (95/65)

4 Burpee Over Bar

"ASSAULT IT"

// AT HOME // - BOYDWEIGHT

3 ROUNDS FOR MAX REPS

:20 seconds of MAX Mountain Climbers

:40 seconds REST

:20 seconds of MAX Air Squats

:40 seconds REST

:30 seconds of MAX Mountain Climbers

:30 seconds REST

:30 seconds of MAX Air Squats

:30 seconds REST

:40 seconds of MAX Mountain Climbers

:20 seconds REST

:40 seconds of MAX Air Squats

:20 seconds REST

REST 1 MINUTE

// ANYWHERE // - MINIMAL EQUIPMENT

3 ROUNDS FOR MAX REPS

:20 seconds of MAX Mountain Climbers

:40 seconds REST

:20 seconds of MAX DB Goblet Squats

:40 seconds REST

:30 seconds of MAX Mountain Climbers

:30 seconds REST

:30 seconds of DB MAX Goblet Squats

:30 seconds REST

:40 seconds of MAX Mountain Climbers

:20 seconds REST

:40 seconds of MAX DB Goblet Squats

:20 seconds REST

REST 1 MINUTE

// AT THE GYM //

3 ROUNDS FOR MAX REPS

:20 seconds of MAX TTB

:40 seconds REST

:20 seconds of MAX Hang Squat Cleans

:40 seconds REST

:30 seconds of MAX TTB

:30 seconds REST

:30 seconds of MAX Hang Squat Cleans

:30 seconds REST

:40 seconds of MAX TTB

:20 seconds REST

:40 seconds of MAX Hang Squat Cleans

:20 seconds REST

REST 1 MINUTE

*Barbell is 95/65.

"ROCK 'N' ROLL"

// AT HOME //

FOR TIME

100 Burpees

*Every 2:00 minutes, perform 5 push-ups, 10 sit-ups, 15 air squats. Continue your burpees where you left off.

// ANYWHERE & AT THE GYM //

FOR TIME

100 Burpee Box Jump Overs (24"/20")

*Every 2:00 minutes, perform 5 pull-ups, 10 push-ups, 15 air squats. Continue your BBJO where you left off.

"HIT IT"

// ANYWHERE & AT HOME //

20 MIN AMRAP

400m Run

30 Situps

20 Pushups

10 Jumping Air Squats

// AT THE GYM //

20 MIN AMRAP

400m Run

30 TTB

20 Handstand Pushups

10 Front Squats (135/95)

"ROCK SOLID"

// ANYWHERE & AT HOME //

5 ROUNDS FOR MAX REPS

1 minute MAX Air Squats

1 minute MAX Burpees

1 minute MAX Sit-ups

1 minute REST

// AT THE GYM //

5 ROUNDS FOR MAX REPS

1 minute MAX Calorie Row

1 minute MAX Power Cleans (135/95)

1 minute MAX Burpees Over Bar

1 minute REST

"KEEP GOING"

// ANYWHERE & AT HOME //

21:00 ALTERNATING EMOM

Min 1: 10-15 Burpees

Min 2: 20-30 Jumping Air Squats

Min 3: REST

// AT THE GYM //

21:00 ALTERNATING EMOM

Min 1: 10 Burpee Box Jump Overs (24"/20")

Min 2: 15-20 DB Thrusters

Min 3: REST

Workouts

"KOBE"

"OVERDRIVE"

"STEVE JOBS"

"CARDI B"

"STRANGER THINGS"

"BODY ARMOR"

"HOT OFF THE PRESS"

"JUMP SHIP"

"APPLE CARE"

"BENNY BOY"

"BABY YODA"

"ROCK YOUR BODY"

"PUMP UP THE JAM"

"BUFFALO BICEPS"

"BE THE MACHINE"

"ASSAULT IT"

"ROCK 'N' ROLL"

"HIT IT"

"ROCK SOLID"

"KEEP GOING"

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