CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Bike: Multiple Intervals of: 400m FAST Rest (for the same time as 400m) Station 2 AMRAP in 7min of: 5 Plate G2OH 5/5 Plate OH Lunges 5 Burpees to Plate Station 3 EMOM for 7min of: 5/5 DB Turkish Sit-ups Station 4 Build up a heavy set [...]

CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Ski 1min @ Damper 1 1min @ Damper 5 1min @ Damper 10 1min @ Damper 1 1min @ Damper 5 1min @ Damper 10 1min @ Damper 1 Station 2 AMRAP in 7min of: 30 Double Unders 20 Air Squats 10 Hang Power Snatches @ Light [...]

CROSSCIRCUIT 7min ON / 2min OFF: Station 1 Tabata Assault Bike (tough!) Rest 1min. 2min EASY Bike Station 2 AMRAP in 7min of: 5 Thrusters 5 Barfacing Burpees Station 3 EMOM for 7min of: Odd: 8/8 DB Rows on Bench Even: 8-12 Paralette Push-ups Station 4 AMRAP in 7min of: 10 Jumping Lunges 8 Deadlift [...]

CROSSCIRCUIT 7min ON / 2min OFF: Station 1 7min of Row EMOM do: 5 Jumping Squats + change the damper between 1 & 10 Station 2 Build up to a heavy set of 4 Deadlifts Station 3 AMRAP in 7min of: 5 Dual KB Cleans 7 Dual KB S2OH 9 Dual KB Front Squats Station [...]

CROSSCIRCUIT 7min ON / 2min OFF: Station 1 7 Min. on the Ski Erg Start at Damper 3, go up every Minute Station 2 AMRAP in 7min of: 7 Front Squats 14 Sit-ups Station 3 EMOM for 7min of: 6 DB Curl to Press Station 4 Build up a heavy set of 5/5 Front Rack [...]

CROSSCIRCUIT 7min ON / 2min OFF: Station 1 1min Row @ Damper 1 1min Row @ Damper 5 1min Row @ Damper 10 Rest 1min 1min Bike @ Damper 1 1min Bike @ Damper 5 1min Bike @ Damper 10 Station 2 EMOM for 6min of: 1 Power Clean + 1 Hang Squat Clean Station [...]