30min Burn

-Workout 1-

4:00 Stations
1:00 Rest between stations

Station 1
AMRAP
10 Burpees to plate
20 Plate ground to over head

Station 2
AMRAP
20 Plate ground to over head
30 Sit ups

Station 3
30 sit ups
40 Plate OH lunge

Station 4
AMRAP
40 Plate OH lunges
50 Double under


-Workout 2-

3 Rounds
1:30 Stations

:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
Bike @ Moderate Pace

STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike

STATION 3
Row @ Moderate Pace

STATION 4
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row


-Workout 3-

1 Round
5:00 Stations

1:00 Rest b/t Stations

STATION 1
Run 800m
Max Push-Up to Pike in remaining time

STATION 2
Row 800m
Max DB Hang Power Cleans in remaining time

STATION 3
Bike 40/35 Cal
Max DB Front Squats in remaining time


-Workout 4-

1 Round
3:00 Stations

1:00 Rest b/t Stations

STATION 1
EMOM
15 Push-Ups

STATION 2
AMRAP
20 Mountain Climbers
20 Russian Twists

STATION 3
EMOM
15 DB Strict Press

STATION 4
AMRAP
10 Box Jumps
12 DBL DB Russian Swings


-Workout 5-

2 Rounds
3:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
Run 400m
Rest Remainder

STATION 2
40 Box Jumps
Rest Remainder

STATION 3
30 Burpees
Rest Remainder


-Workout 6-

3 Rounds
1:00 Stations

:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max Jumping Air Squats

STATION 2
Max DB Hang Power Cleans

STATION 3
Max DB Push Press

STATION 4
Max Plank


-Workout 7-

1 Round
5:00 Stations

1:00 Rest b/t Stations

STATION 1
AMRAP
15 Slam Balls
15 Cal Row

STATION 2
AMRAP
10 Slam Balls
10 Cal Row

STATION 3
AMRAP
8 Slam Balls
8 Cal Row


-Workout 8-

3 Rounds
2:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
EMOM
20 Russian Twists

STATION 2
EMOM
30 Double Unders

STATION 3
EMOM
8 DB Box Step Overs

STATION 4
EMOM
12 Russian KBS


-Workout 9-

1 Round
4:00 Stations

1:00 Rest b/t Stations

STATION 1
EMOM
15/12 Cal Row

STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift

STATION 3
EMOM
15/10 Cal Bike

STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press


-Workout 10-

3 Rounds
1:30 Stations

:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
:30 Plank Hold
1:00 Plank Rotations*
*Push-up Plank to Elbow Plank and repeat!

STATION 2
:30 Squat Hold
1:00 Squat Jumps

STATION 3
:30 Hollow Hold
1:00 Sit-Ups

STATION 4
:30 Superman Hold
1:00 Burpees


-Workout 11-

1 Round
3:00 Stations

1:00 Rest b/t Stations

STATION 1
MAX Renegade Row*
*RR= DB Row R + DB Row L + Push-Up

STATION 2
MAX DB Bent Over Row

STATION 3
MAX DB Front Squat

STATION 4
MAX DB Push Press


-Workout 12-

2 Rounds
3:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
10 Slam Balls
20 Slam Ball Lunges

STATION 2
AMRAP
10 Slam Ball Push Press
20 Double Unders

STATION 3
AMRAP
10 Up-Down + Slam Ball
20 Slam Ball Russian Twists


-Workout 13-

3 Rounds
1:00 Stations

:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
MAX Box Jumps

STATION 2
MAX Cal Bike

STATION 3
MAX Push-Ups

STATION 4
MAX Cal Row


-Workout 14-

1 Round
5:00 Stations

1:00 Rest b/t Stations

STATION 1
EMOM
16 Box Step Ups + MAX Plank Hold

STATION 2
EMOM
5 Burpees + 5 DB DL + 5 DB Hang Power Clean

STATION 3
EMOM
16 Lunges + MAX Squat Hold


-Workout 15-

3 Rounds
2:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
:30 Recovery

STATION 2
:30 Max Plate Ground to Overhead
:30 Rest
:30 Max Plate Ground to Overhead
:30 Rest

STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery

STATION 4
:30 Plate Overhead Hold
:30 Rest
:30 Plate Overhead Hold
:30 Rest


-Workout 16-

1 Round
5:00 Stations

1:00 Rest b/t Stations

STATION 1
AMRAP
200m Row
100m Run
10 Ring Rows

STATION 2
AMRAP
200m Row
100m Run
15 Wall Balls

STATION 3
AMRAP
200m Row
100m Run
20 Russian Twists


Workout 17-

1 Round
4:00 Stations

1:00 Rest b/t Stations

STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges

STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips

STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups

STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists

Workout 18-

3 Rounds
1:30 Stations

:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Plank
:30 Mountain Climbers

STATION 2
1:00 Bar Hang
:30 Ring Rows

STATION 3
1:00 Hollow Hold
:30 Tuck-Ups

STATION 4
1:00 Medball Overhead Hold
:30 Wall Balls

Workout 19-

1 Round
3:00 Stations

1:00 Rest b/t Stations

STATION 1
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row

STATION 2
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders

STATION 3
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row

STATION 4
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double

Workout 20-

2 Rounds
3:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
EMOM
:40 Max DB Deadlift

STATION 2
EMOM
:40 Max DB Push Press

STATION 3
EMOM
:20 Max Cal Bike

Workout 21-

3 Rounds
1:00 Stations

:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
20 Box Jumps
*Rest remainder

STATION 2
30 Wall Balls
*Rest remainder

STATION 3
20 Alt. DB Snatches
*Rest remainder

STATION 4
50 Double Unders
*Rest Remainder

Workout 22-

1 Round
5:00 Stations

1:00 Rest b/t Stations

STATION 1
AMRAP
2 DB Up-Down DL
4 DB Strict Press
6 DB DL

STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL

STATION 3
AMRAP
2 DB Devil's Press
4 DB Push Jerk
6 DB DL

Workout 23-

3 Rounds
2:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery

STATION 2
:30 MAX Burpee Box Jumps
:30 Recovery
:30 MAX Burpee Box Jumps
:30 Recovery

STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery

STATION 4
:30 MAX Slam Balls
:30 Recovery
:30 MAX Slam Balls
:30 Recovery
925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)