8/7/26

50 Squats

40  Sit Ups 

30 pushups

20 Burpees

2:00 accumulated plank time

20 burpees

30 Pushups

40 Sit Ups 

50 squats 

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"Annie" 

50-40-20-20-10 

Jump ropes and double unders or single jump ropes

Then complete:

4 rounds

10 Hammer Curls

10 Pushups

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7/31/26

18 Minute AMRAP (as many rounds as possible) 

20 Jumping Jacks 

20 Dumbbell Deadlifts (Or kettlebell)

10 Pushups (knees are fine!) 

10 Squats

10 Weighted Sit Ups

1:00 wall sit 

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7-28-26 

20-15-10

Kettlebell Swings

Jump rope (or double unders)

Kettlebell Snatch  (20 each arm, 15, each arm 10 each arm) 

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7/26/26

5 rounds

5 dumbbell deadlifts

5 dumbbell lunges-5 each leg

5 dumbbell shoulder press-standing

5 dumbbell hammer curls

5 dumbbell situps

Rest 1:00

**do not put the dumbbell down at any time during a round, only during the 1:00 rest between rounds.

**choose a weight that is challenging and but can be done for all the movements. 

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7/24/26 

Complete Two Rounds 

30 squats

30 pushups

30 situps

30 mountain climbers

30 walking lunges-15 each leg

30 burpees

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