50 pullups - strict
100 pushups – hand release
Run 5 K
squats – squat hold – jump squats
pushups – second plank – clap pushups
then 34 single-arm KB C&Ps
Core + 100 dips
Core + 100 KB Swings
5RFT - 5-10-15-20
This one is pretty fun. It's 50 strict pullups followed by 100 pushups (with hands coming off the ground at the bottom, resting the chest momentarily) and then a 5 kilometer run. The goal is to work up to doing the workout with a 20 lb. weight vest.
This is one of the workouts from P90X3. It's a fun mix of sets of exercises for the upper body, cardio, core, and lower body. The Warrior is one that definitely builds up some sweet.
This is a routine that I put together. I found a suggestion online to mix squats with squat holds and jump squats as well as pushups with plank holds and plyometric pushups. I do it as 20 reps followed by 10 seconds of holding and then 4 reps (so 20 squats followed by 10 seconds holding a low squat followed by 4 jump squats). Each set will see this 20-10-4 progression for squats and then for pushups and then I add in 34 reps of single-arm kettlebell clean and press. I then do three rounds for time (3 RFT) of this progression.
For these days, we do any of the cardio kickboxing workouts from the Les Mills Combat series. Lots of punching, kicking, knees, and elbows (which I throw in, since they're not included in the workouts).
This is a 10 minute core routine from the Les Mills Pump series. I've done lots of core routines over the years, but this one is by far one of the best. It targets the upper abs, lower abs, obliques, transverse abdominis, and the lower back. It's a great workout for targeting the core. I have either bench dips or kettlebell swings added in on the end of my core routines a couple times in this two week progression (just to add some more to the workout!).
This is another of the P90X3 workout routines. Isometrix targets the core and includes lots of balance exercises. The exercises alternate from planks and down-dogs of various kinds with standing balance poses (mostly from yoga). I feel like balance is a super important component of fitness that too few people focus on. It's definitely worth running through this routine from time to time.
Other Resistance Workouts
I also have a couple of workouts in this progression that include deadlifts, pullups-pushups-situps-squats, barbell clean & press, and barbell thrusters. These exercises are a great mix of compound movements with bodyweight exercises.
PAP Upper and PAP Lower
These workouts are from the P90X2 series. The PAP part of the names comes from post activation potentiation, a way to exercise where a heavy load is placed upon a muscle followed by lighter loads and fuller ranges of movement. Although I don't personally think the P90X2 workouts do a great job of incorporating PAP, they're still fantastic workouts. Each workout is composed of four rounds each of two supersets of 4 exercises that target either the upper body or the lower body. These are hour-long workouts that end in a heavy sweat, but they're a lot of fun as well!
Like I said, it's not usually my thing to share my workouts online, but if you dig these and want some more info, feel free to ask.