For Time:

• 50 Double-Unders
• 40 Air Squats
• 30 Push-ups
• 20 Pull-ups
• 10 Handstand Push-ups

Equipment:
- Resistance Band

Skill Focus:
- Handstand Push-ups

Time Cap: 12 Minutes.

Instructions:
Complete each set of repetitions before moving on to the next movement. Focus on maintaining good form throughout, especially during the handstand push-ups. If needed, scale the handstand push-ups to pike push-ups or regular push-ups.

AMRAP in 12 minutes:

• 10 Deadlifts
• 15 Push-ups
• 20 Air Squats
• 25 Double-unders

Equipment:
- Resistance Band

Instructions:
Complete as many rounds and reps as possible in 12 minutes. Use a resistance band for assistance with pull-ups if needed. Make sure to maintain proper form throughout the workout to prevent injury. Have fun and push yourself to see how many rounds you can complete!

For Time:

• 50 Band Pull-Aparts
• 40 Band Rows
• 30 Band Push-ups
• 20 Band Bicep Curls
• 10 Band Tricep Extensions

Resistance Band: Choose a resistance that challenges you but allows for proper form.
Time Cap: 10 Minutes.

Instructions: Perform each movement with control and focus on engaging the muscles. Rest as needed between sets to maintain proper form.

EMOM for 20 minutes:
- 5 Deadlifts
- 10 Push-ups
- 15 Air Squats

Equipment: Resistance Band
Weightlifting: Deadlifts
Instructions: Perform 5 deadlifts, 10 push-ups, and 15 air squats at the start of every minute for 20 minutes. Adjust the weight on the resistance band for the deadlifts to challenge yourself. Rest for the remainder of each minute if you complete the reps before the minute ends.

For Time:

• 50 Resistance Band Pull-Aparts
• 40 Resistance Band Thrusters
• 30 Resistance Band Bent Over Rows
• 20 Resistance Band Deadlifts
• 10 Resistance Band Push Press

Equipment: Resistance Band

Instructions: Complete the exercises in order, moving through the reps as quickly as possible. Take short breaks as needed, but aim to push through the chipper without long rest periods. Adjust the band resistance as necessary to maintain good form throughout the workout.

Time Cap: 20 Minutes.

AMRAP in 15 Minutes:

• 10 Deadlifts
• 15 Push-ups
• 20 Resistance Band Pull-aparts

Barbell: #185 / #135
Score: Total Rounds + Reps
Notes: Focus on maintaining good form throughout the workout to prevent injury. Keep a steady pace and push yourself to keep moving for the full 15 minutes.

Tabata (8 rounds of 20 seconds work, 10 seconds rest):

• Resistance Band Pull-Aparts
• Handstand Hold

Instructions: Perform 8 rounds of each movement, alternating between Resistance Band Pull-Aparts and Handstand Holds. Score is total reps completed across all 16 rounds.

Notes: Make sure to scale the movements as needed to maintain intensity throughout the Tabata intervals. Focus on quality movement and maintaining good form, especially in the Handstand Hold.

Tabata:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each exercise:
  
  • Resistance Band Deadlifts
  • Resistance Band Bent Over Rows
  • Resistance Band Bicep Curls
  • Resistance Band Tricep Extensions

Equipment: Resistance Band

Instructions: Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Complete all 8 rounds for each exercise before moving on to the next. The goal is to work at high intensity during the 20-second intervals.

Tabata:

• Resistance Band Rows (20 seconds on, 10 seconds off for 8 rounds)
• Burpees (20 seconds on, 10 seconds off for 8 rounds)
• Resistance Band Push Press (20 seconds on, 10 seconds off for 8 rounds)
• Jumping Lunges (20 seconds on, 10 seconds off for 8 rounds)

Equipment: Resistance Band
Instructions: Perform each exercise for 20 seconds, followed by 10 seconds of rest for a total of 8 rounds. Rest 1 minute between each Tabata set. The workout will be intense and high energy, so push yourself during each work interval.

EMOM x 20:

• Odd Minutes: 15 Push-ups
• Even Minutes: 12 Resistance Band Pull-aparts

Skill: Focus on maintaining proper form and technique throughout the entire workout.

Notes: Adjust the number of reps as needed to ensure quality movement. Rest as needed between sets to maintain intensity.

AMRAP in 15 minutes:

• 10 Resistance Band Pull-ups
• 15 Resistance Band Thrusters
• 20 Resistance Band Deadlifts

Instructions:
Perform as many rounds as possible in 15 minutes. Use a resistance band that challenges you but allows you to maintain good form throughout the workout. Rest as needed, but push yourself to keep moving efficiently. Record your total rounds and reps completed.

Every minute on the minute for 10 minutes:
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Push Jerks

Equipment:
- Resistance Band

Barbell Weight: #135 / #95

Instructions: Perform 5 deadlifts, 5 hang power cleans, and 5 push jerks at the top of each minute for 10 minutes. Rest for the remainder of the minute if completed before the next minute starts. Adjust the weight as needed to maintain proper form throughout the workout.

EMOM for 20 minutes:

• 10 Pull-ups
• 15 Push-ups
• 20 Air Squats
• 10 Burpees

Equipment: Resistance Band

Instructions: Perform the prescribed reps of each movement at the start of every minute for a total of 20 minutes. Use a resistance band for assistance if needed for the pull-ups. Rest the remainder of the minute before starting the next set. Adjust reps as needed to maintain intensity throughout the workout.

Tabata:

• 8 rounds of:
  
  • 20 seconds of max effort pull-ups using resistance band
  • 10 seconds of rest

Instructions:
- Use a resistance band that allows you to perform the pull-ups with proper form and intensity.
- Focus on engaging your back muscles and maintaining a steady pace throughout each round.
- Keep track of your total number of pull-ups completed across all 8 rounds.

Tabata:
- Resistance Band Deadlifts
- Resistance Band Bent-over Rows
- Resistance Band Push Press
- Resistance Band Bicep Curls

Instructions:
- Perform each movement for 20 seconds, followed by 10 seconds of rest for a total of 8 rounds.
- Complete all 8 rounds of one movement before moving on to the next.
- Focus on maintaining proper form and engaging your muscles throughout each movement.
- Adjust the resistance band tension as needed to challenge yourself while maintaining good technique.

Notes:
- This Tabata workout will focus on building strength and muscular endurance using resistance bands.
- Make sure to warm up properly before starting the workout to prevent injury.
- Have a timer set up to keep track of the 20 seconds of work and 10 seconds of rest intervals.

For Time:

• 50 Resistance Band Pull-Aparts
• 40 Air Squats
• 30 Push Press
• 20 Deadlifts
• 10 Burpees over the Resistance Band

Equipment: Resistance Band
Time Cap: 12 Minutes.

Note: Perform all reps of each movement before moving on to the next.

EMOM for 20 minutes:

• Odd minutes: 10 Band Pull-Aparts
• Even minutes: 5 Strict Handstand Push-Ups

Equipment:
- Resistance Band

Instructions:
Complete 10 band pull-aparts every odd minute and 5 strict handstand push-ups every even minute for a total of 20 minutes. Adjust the number of reps as needed to maintain intensity throughout the workout.

Tabata:

• 8 rounds of 20 seconds work, 10 seconds rest for each movement:
  
  1. Resistance Band Pull-Aparts
  2. Alternating Single-Leg V-ups
  3. Lateral Hops over the Band
  4. Plank Shoulder Taps

Instructions:
- Perform each movement for 20 seconds, then rest for 10 seconds before moving to the next movement.
- Complete 8 rounds of each movement before moving on to the next.
- Focus on maintaining proper form and intensity throughout each round.
- This workout is designed to improve endurance, agility, and core strength.

Tabata:

• 8 rounds of 20 seconds work, 10 seconds rest for each movement:
  
  1. Resistance Band Pull-Aparts
  2. Resistance Band Banded Push-Ups
  3. Resistance Band Banded Rows
  4. Resistance Band Banded Squats

Instructions:
- Perform each movement for 20 seconds, followed by 10 seconds of rest before moving to the next movement.
- Complete 8 rounds (4 minutes) of each movement before moving on to the next.
- Focus on maintaining good form and intensity throughout each round.
- Adjust band tension as needed to challenge yourself.

AMRAP in 20 minutes:

• 10 Resistance Band Pull-ups
• 15 Resistance Band Push-ups
• 20 Resistance Band Squats

Instructions:
- Perform as many rounds as possible in 20 minutes.
- Use a resistance band that provides enough challenge for each movement.
- Scale the number of reps or band resistance as needed to maintain proper form throughout the workout.