For Rounds/Reps (AMRAP)

As many rounds/reps as possible (AMRAP): complete the prescribed workout as many times as possible within a given time period. For eg, six-minute AMRAP: 5 deadlifts, 10 pull-ups, 20 double unders. At the end of the six minutes, log the cumulative rounds done. Note: AMRAP can also mean "as many reps as possible."

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AMRAP in 10 minutes

15 Lunges
10 Push-Ups
15 Lunges
20 Sit-Ups

AMRAP (in a team of 4) in 20 minutes

12 Thrusters (70/50 lb)
10 Pull-Ups

2 Rounds for Time

500 meter max effort Row
90 seconds Rest

EMOM in 15 minutes

1.5 mile Treadmill Run (total)

Start at 15% grade. Decrease by 1% each minute.

Wear a weight vest (20 lb)

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

AMRAP in 24 minutes

4 Front Squats (135/95 lb)
8 Power Curls (135/05 lb)
12 Push Presses (135/95 lb)
16 Box Jumps (24/20 in)
24 calorie Assault Air Bike

EMOM in 30 minutes

Minute 1: 100 meter Run
Minute 2: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
Minute 3: 10/8 calorie Bike
Minute 4: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
Minute 5: Max Burpees

1 Round of DT consists of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

AMRAP in 15 minutes

20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)

5 Rounds for Reps

Max Push-Ups
Max Air Squats
10 Burpees

Rest 1 minute

For Time and Reps

Tabata Air Squats
20 Snatches (135/95 lb)
Tabata Push-Ups
20 Thrusters (135/95 lb)