For Time:

• 10 Box Jumps
• 20 Deadlifts
• 10 Box Jumps
• 15 Shoulder to Overhead
• 10 Box Jumps
• 10 Front Squats

Barbell: #155 / #105
Box Height: 24"/20"
Time Cap: 12 Minutes.

Note: Focus on maintaining good form and technique during the strength portion of the workout. Scale weight and box height as needed to ensure proper movement patterns.

EMOM for 20 minutes:
- Odd minutes: 5 Back Squats at 80% of 1 rep max
- Even minutes: 5 Box Jumps (30/24 inches)

Equipment:
- Barbell
- Box

Instructions:
Perform 5 back squats every odd minute at 80% of your 1 rep max. On the even minutes, complete 5 box jumps. Rest the remainder of each minute.

For Time:

• 50 Box Jumps
• 800 Meter Run
• 40 Wall Balls
• 800 Meter Run
• 30 Burpees
• 800 Meter Run

Box Height: 24"/20"
Wall Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

For Time:

• 5 Rounds
• 10 Deadlifts
• 15 Box Jumps
• 20 Sit-ups

Barbell: #225 / #155
Box Height: 24 inches for men, 20 inches for women
Time Cap: 20 Minutes

Instructions: This workout combines strength with endurance. Push yourself on the deadlifts, but maintain a steady pace to keep moving through the box jumps and sit-ups. Scale the weight and box height as needed to maintain proper form throughout the workout.

AMRAP in 20 minutes:

• 200m Run
• 15 Box Jumps
• 10 Burpees

Instructions:
Complete as many rounds as possible in 20 minutes, starting each round with a 200m run. Focus on maintaining a steady pace throughout the workout to maximize your rounds. Keep track of your rounds completed for scoring.

For Time:

• 21-15-9
  
  • Box Jumps
  • Toes-to-Bar

Skill: Practice efficient kipping technique for toes-to-bar.

Box Height: 24"/20"
Time Cap: 10 Minutes.

For Time:

• 10 Box Jumps (30/24)
• 20 Deadlifts (225/155)
• 15 Box Jumps (30/24)
• 15 Deadlifts (275/185)
• 20 Box Jumps (30/24)
• 10 Deadlifts (315/225)

Time Cap: 12 Minutes

Note: Focus on maintaining good form during the deadlifts, especially as the weight increases. Scale box height and deadlift weight as needed.

EMOM for 12 minutes:
- 5 Power Snatches
- 10 Box Jumps

Barbell: #135 / #95

Instructions:
Perform 5 power snatches and 10 box jumps at the start of every minute for 12 minutes. Rest for the remainder of the minute before starting the next round. Adjust the weight according to your skill level and aim to maintain a consistent pace throughout the workout.

AMRAP in 15 minutes:

• 10 Handstand Push-ups
• 15 Toes-to-Bar
• 20 Box Jumps

Gymnastic modifications:
- Handstand Push-ups can be scaled to pike push-ups or dumbbell shoulder presses.
- Toes-to-Bar can be scaled to hanging knee raises or V-ups.

Score: Total rounds + reps completed in 15 minutes.

Note: Focus on maintaining good form throughout the workout to prevent burnout.

AMRAP in 20 minutes:

• 400 meter Run
• 20 Box Jumps
• 15 Kettlebell Swings
• 10 Burpees

Equipment:

• Box
• Kettlebell

Notes:
- Choose a challenging kettlebell weight that allows you to maintain good form throughout the workout.
- Scale the box height as needed to ensure safety and proper technique.
- Push yourself to keep moving and maintain a steady pace throughout the entire 20-minute AMRAP.

For Time:

• 50 Box Jumps
• 40 Deadlifts
• 30 Box Step-Ups
• 20 Hang Power Cleans
• 10 Box Jump Overs

Barbell: #135 / #95
Box Height: 24 inches for men, 20 inches for women
Time Cap: 20 Minutes

In this chipper workout, athletes must complete all reps of each movement before moving on to the next. Make sure to pace yourself and push through the fatigue, especially during the higher rep movements like box jumps and deadlifts.

For Time:

• 50 Box Jumps
• 800 Meter Run
• 40 Wall Balls
• 800 Meter Run
• 30 Burpees
• 800 Meter Run

Box Height: 24"/20"
Medicine Ball Weight: 20#/14#
Time Cap: 20 Minutes.

For Time:

• 50 Box Jumps
• 40 Burpees
• 30 Box Jumps
• 20 Burpees
• 10 Box Jumps

Box Height: 24/20 inches
Time Cap: 12 Minutes.

Chipper For Time:
- 50 Toes-to-Bar
- 40 Handstand Push-ups
- 30 Chest-to-Bar Pull-ups
- 20 Muscle-ups
- 10 Rope Climbs

Equipment: Box

Time Cap: 20 Minutes

Notes: Make sure to scale the movements as needed to maintain good form throughout the workout.

AMRAP in 20 minutes:

• 10 Box Jumps
• 15 Push Press (135/95 lbs)
• 20 Kettlebell Swings
• 25 Air Squats

Notes:
- Choose a challenging weight for the push press that allows you to complete each set unbroken.
- Focus on maintaining a steady pace throughout the workout to maximize rounds completed.
- Scale box height and weight as needed to maintain intensity.

For Time:

• 50 Double Unders
• 40 Toes-to-Bar
• 30 Handstand Push-ups
• 20 Box Jumps
• 10 Muscle-ups

Box Height: 24 inches
Time Cap: 20 Minutes.

Note: Focus on maintaining good form and technique throughout each movement, especially when fatigued. Scale movements as needed to ensure safety and efficiency.

AMRAP in 20 minutes:

• 400m Run
• 15 Box Jumps
• 20 Wall Balls
• 10 Burpees

Instructions: Complete as many rounds as possible in 20 minutes, moving quickly between each exercise. Focus on maintaining a steady pace throughout the workout. Adjust the height of the box jumps and the weight of the wall balls as needed for your fitness level. Have fun and push yourself to keep moving!

EMOM x 20:

• Odd Minutes: 8 Box Jumps (30/24")
• Even Minutes: 5 Toes-to-Bar

Skill Focus: Practice efficient and explosive box jump technique, and work on linking toes-to-bar without breaking form.

Notes: Choose a box height that challenges you, but allows for quick and consistent reps. Scale the toes-to-bar to knee raises or hanging knee raises if needed.

EMOM for 20 minutes:

• Odd minutes: 15/12 Calorie Row
• Even minutes: 15 Box Jumps (24/20")

Instructions:
Complete the prescribed number of calories on the rower within the odd minutes, and then move on to the box jumps for the even minutes. Rest for the remainder of each minute. Repeat for a total of 20 minutes. Adjust the calorie count or box height as needed to maintain intensity throughout the workout.

EMOM for 20 minutes:

• 10 Box Jumps
• 15 Air Squats
• 10 Calorie Row

Instructions: Complete the prescribed reps for each movement within the minute, then rest for the remainder of the minute before starting the next round. Adjust the height of the box jump based on your skill level and comfort. This workout will challenge your cardiovascular endurance and lower body strength.