Gorilla Workout

Level 1
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4 rounds of 8 squats, 4 lunges, 10 modified pushups

2 rounds of 15 supermans and dead bugs
4 rounds of 10 squats and modified pushups
4 rounds of 10 bird dogs and alternate heel touchers
10 rounds of 2 clock jumps, 8 knee tucks, 3 modified pushups
4 rounds of 15 squats, 5 lunges, 5 modified pushups
3 rounds of 30 squats, 10 supermans, 5 wall pushups
10 rounds of 10 squats and modified pushups
5 rounds of 5 squats, 8 crunches
5 rounds of 8 squats, 20 supermans
AMRAP 10 min of 8 squats and modified pushups
4 rounds of 15 squats, 10 supermans, 5 modified pushups
3 rounds of 20 modified pushups, 10 deadbugs
6 rounds of 15 squats, 5 crunches
6 rounds of 10 kneeling kickbacks, 15 wall pushups
5 rounds of 30 squats, 10 supermans, 3 modified pushups
6 rounds of 20 crunches, 10 modified pushups
4 rounds of 8 lunges, 25 squats
6 rounds of 12 squats, 20 supermans
1 round of 60 squats

Level 2
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4 rounds of 10 squats, 5 lunges, 10 pushups

2 rounds of 20 supermans, 15 dips, 15 deadbugs
4 rounds of 10 squat thrusts and pushups
4 rounds of 15 bird dogs and alternate heel touchers
10 rounds of 3 clockwork jumps, 8 leg raises, 3 pullups
4 rounds of 20 squats, 10 lunges, 5 pushups
3 rounds of 30 squat thrusts, 15 supermans, 5 pull ups
10 rounds of 15 squats, 10 pushups
5 rounds of 5 squat thrusts, 8 situps
5 rounds of 10 squats, 25 supermans
AMRAP 10 min of 10 squats, 8 pushups
4 rounds of 15 squat thrusts and supermans, 5 pull ups
3 rounds of 15 dips, 20 pushups, 15 deadbugs
6 rounds of 15 squat thrusts, 5 situps
6 rounds of 15 kneeling kickbacks and pushups
4 rounds of 30 squat thrusts, 15 supermans, 3 pull ups
5 rounds of 25 crunches, 10 pushups
3 rounds of 15 lunges, 35 squats
5 rounds of 12 squat thrusts, 25 supermans

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5 rounds of 20 lunges, 10 pushups

4 rounds of 15 deadbugs and squat thrusts
12 rounds of 20 squats, 5 pushups
7 rounds of 5 pullups, 8 situps
6 rounds of 12 squat thrusts, 20 supermans
AMRAP 10 min of 5 pushups, 15 crossbody crunches
5 rounds of 50 squats, 20 lunges
6 rounds of 25 crunches, 10 pushups
7 rounds of 15 squat thrusts, 8 situps
12 rounds of 10 squats, 5 lunges, 2 pullups
1 round of 60 squat thrusts

Level 3
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4 rounds of 10 tuck jumps, split jumps, decline pushups

2 rounds of 20 straight bridge, 20 dips, 20 deadbugs
4 rounds of 10 burpees, 6 pullups
4 rounds of 20 bird dogs and alternate heel touchers
10 rounds of 5 clock jumps, 10 leg raises, 5 pullups
4 rounds of 25 squats, 10 lunges, 10 pushups
3 rounds of 40 squat thrusts, 20 supermans, 10 pullups
10 rounds of 15 box jumps, 10 decline pushups
5 rounds of 5 burpees, 8 jackknife situps
5 rounds of 10 broad jumps, 30 supermans
AMRAP 10 min of 3 pistols, 10 pushups
4 round of 15 burpees, 20 supermans, 10 pullups
3 rounds of 20 dips, decline pushups, deadbugs
6 rounds of 20 squat thrusts, 10 situps
6 rounds of 20 kneeling kickbacks, 15 close pushups
4 rounds of 40 squat thrusts, 20 supermans, 5 pullups
5 rounds of 30 crunches, 10 close pushups
3 rounds of 20 split jumps, 35 tuck jumps
5 rounds of 12 burpees, 30 supermans
5 rounds of 50 lunges, 10 decline pushups
4 rounds of 20 deadbugs, 15 burpees
12 rounds of 10 broad jumps, 5 dive bombers
7 rounds of 8 pullups, 10 situps
6 rounds of 12 burpees, 30 supermans
AMRAP 10 min of 5 decline pushups, 20 cross body crunches
5 rounds of 50 box jumps, 25 lunges
6 rounds of 30 crunches, 15 pushups
7 rounds of 20 squat thrusts, 8 jackknife situps
12 rounds of 10 broad jumps, 5 lunges, 5 pullups
8 rounds of 20 squat thrusts, 15 decline pushups
6 rounds of 30 russian twists and mountain climbers
7 rounds of 30 squat thrusts and supermans
13 rounds of 10 leg raises, 5 decline pushups

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5 rounds of 15 burpees, 20 deadbugs

5 rounds of 50 squats, 10 split jumps, 50 situps
6 rounds of 5 knees to elbow, 10 bird dog
5 rounds of 50 squats, 25 lunges, 50 situps
7 rounds of 20 alternate heel touchers and bird dogs
13 rounds of 10 broad jumps and decline pushups
8 rounds of 30 squats and supermans
6 rounds of 30 straight bridge and bicycle kicks
14 rounds of 8 dips, 5 pull ups
14 rounds of 15 tuck jumps, 8 decline pushups
8 rounds of 10 broad jumps, 30 supermans
7 rounds of 15 burpees, 1 plank
14 rounds of 5 split jumps and pullups
14 rounds of 10 box jumps, 4 spiderman pushups
AMRAP 10 min of 20 supermans, 10 squat thrusts
6 rounds of 10 pistols, 10 spilt jumps, 25 deadbugs
1 round of 80 burpees

Level 4
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4 rounds of 20 tuck jumps, 10 split jumps, 20 decline pushups

2 rounds of 40 straight bridge, 30 dips, 30 deadbugs
4 rounds of 20 burpees, 12 pullups
4 rounds of 30 bird dogs and alternate heel touchers
10 rounds of 10 clock jumps, 20 leg raises, 10 pullups
4 rounds of 35 squats, 15 lunges, 20 pushups
3 rounds of 50 squat thrusts, 30 supermans, 15 pullups
10 rounds of 20 box jumps, 15 decline pushups
5 rounds of 10 burpees, 15 jackknife situps
5 rounds of 20 broad jumps and supermans
AMRAP 10 min of 3 pistols, 20 pushups
4 rounds of 25 burpees, 30 supermans, 20 pullups
3 rounds of 30 dips, 30 decline pushups, 30 deadbugs
6 rounds of 30 squat thrusts, 20 situps
6 rounds of 30 kneeling kickbacks, 25 close pushups
4 rounds of 50 squat thrusts, 30 supermans, 10 pullups
5 rounds of 40 crunches, 20 close pushups
3 rounds of 15 split jumps, 45 tuck jumps
5 rounds of 20 burpees, 40 supermans
5 rounds of 30 lunges, 20 decline pushups
4 rounds of 30 deadbugs, 25 burpees
12 rounds of 20 broad jumps, 10 dive bombers
7 rounds of 15 pull ups, 10 leg to bar
6 rounds of 25 burpees, 40 supermans
AMRAP 10 min of 10 decline pushups, 30 cross body crunches
5 rounds of 60 box jumps, 30 lunges
6 rounds of 50 crunches, 8 one arm pushups

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7 rounds of 30 squat thrusts, 15 jackknife situps

12 rounds of 20 broad jumps, 10 lunges, 10 pullups
8 rounds of 30 squat thrusts, 25 decline pushups
6 rounds of 40 russian twists and mountain climbers
7 rounds of 40 squat thrusts and supermans
13 rounds of 20 leg raises, 10 decline pushups
5 rounds of 25 burpees, 30 deadbugs
5 rounds of 60 squats, 20 split jumps, 60 situps
6 rounds of 10 knees to elbow, 20 bird dogs
5 rounds of 60 squats, 30 lunges, 60 situps
7 rounds of 30 alternate heel touchers and bird dogs
13 rounds of 20 broad jumps and decline pushups
8 rounds of 40 squats and supermans
6 rounds of 40 straight bridge and bicycle kicks
14 rounds of 15 dips, 10 pull ups
14 rounds of 25 tuck jumps, 12 decline pushups
8 rounds of 20 broad jumps, 40 supermans
7 rounds of 25 burpees, 1 plank
14 rounds of 10 split jumps and pull ups
14 rounds of 20 box jumps, 8 spiderman pushups
AMRAP 10 min of 30 supermans, 10 squat thrusts
6 rounds of 10 pistols, 20 split jumps, 30 deadbugs
8 rounds of 50 squat thrusts, 20 clapping pushups
7 rounds of 10 split jumps, 85 squats
8 rounds of 40 knee tucks, 20 clapping pushups
10 rounds of 10 burpees and leg to bar
9 rounds of 20 tuck jumps, 15 lunges, 20 decline pushups
7 rounds of 45 lunges, 10 pull ups
10 rounds of 15 burpees, 25 dive bombers
15 rounds of 20 split jumps and side to side jumps
15 rounds of 10 clapping pushups, 20 knee tucks
8 rounds of 60 box jumps, 30 lunges
11 rounds of 15 pullups, 30 kneeling kickbacks
10 rounds of 20 burpees and dive bombers
16 rounds of 20 broad jumps, 6 split jumps, 10 pullups
16 rounds of 15 lunges, 10 decline pushups
9 rounds of 40 russian twists and mountain climbers
8 rounds of 25 burpees, 45 tuck jumps
10 rounds of 25 pushups, 30 kneeling kickbacks
AMRAP 10 min of 30 supermans, 20 squat thrusts
16 rounds of 30 squats, 10 clapping pushups
8 rounds of 25 burpees, 20 side to side jumps
9 rounds of 40 lunges, 85 squats
AMRAP 10 min of 30 cross body crunches, 15 burpees
10 rounds of 20 split jumps and clapping pushups
17 rounds of 25 box jumps, 10 dive bombers
11 rounds of 35 squats, 20 split jumps, 5 one arm pushups
1 round of 100 burpees