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Adding a tempo to goblet squats is a great way to challenge your strength if you are working out at home with lighter weight.

Yay for 4K 10-1 Devils PressesRun 400m*2 minutes of cardio

AMRAP 20: 3 seated strict presses7 bent-over rowsRest 2 minutes AMRAP 18: 10 floor presses10 RDL’s10 biceps curls10 steps-upsRest 60 seconds Sign in for sessions: Click here.

Fat Amy For time:50 air squats10 burpees40 sit-ups10 burpees30 lunges (alternating legs)10 burpees20 kettlebell swings (1.5/1 pood)10 burpees10-meter bear crawl10 burpees20 kettlebell swings (1.5/1 pood)10 burpees30 lunges (alternating legs)10 burpees40 sit-ups10 burpees50 air squats This blog is about you: “Tough People for Tough Times” Sign in for sessions: Click here.

Part 1 – Strength 7-2 minute rounds:3 back/front squats (32×1) Part 2 – Elizabeth 21-15-9 reps of:Squat cleansDips Sign in for sessions: Click here.

Part 1 – The Beach 24-21-18-15-12-9-6-3 reps of:Single-arm push presses (right)Single-arm hang cleans (left)Single-arm push presses (left)Single-arm hang cleans (right)Lateral hops over the dumbbell/barbell Part 2 – Core AMRAP 8:20 V-ups20 bicycle sit-ups10 supermans Sign in for training sessions: click here.

Strength A) E3MOM x 6:3 deadlifts6 Bulgarian split squats B) EMOM x 5:Min 1: Max glute hip thrustsMin 2: Max barbell roll-outsMin 3: Max elevator planks

Part 1 – Gymnastics Strength A) 5 sets: 4 HSPU negatives (count 4 seconds on the eccentric)Rest 90 seconds B) 5 sets:4 Pull-up negatives (count 4 seconds on the eccentric)Rest 90 seconds Part 2 – Kalsu For time:100 thrustersEMOM: 5 burpeesCap: 15 minutes

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