Running

Circle of Power – 4 rounds

• 200m Run
• 20 Push-ups
• 200m Run
• 20 Air Squats
• 200m Run
• 20 Sit-ups
• 200m Run
• 20 Lunges

5 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

• 1 lap around the Gym
• 10 Box Step-ups
• 2 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 4 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 6 Back Squats (135/95)
• etc, etc, etc

inspired by CrossFit’s Linchpin

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups + 1 jump
• 50m Jog
• 5 KB Swings Warm-up (Half Russians -> Russians -> Americans)

28 minute AMRAP

• 200m Run
• 15 butterfly sit-ups. (Reach to the toes)
• 200m Run
• 12 KB American Swings (63lb / 40lb)
• 200m Run
• 9 Burpees
• 2 Minute Rest

Warm-up

3 Rds

• 3 inchworms
• 8 air-squats
• 50m jog

Do as a group until 1 lap (800m) is complete

• 5 tire flips
• 800m run or 1-mile bike

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

Warm-up

• 2 rds of Stretching
  • 30 second Calfs each leg
  • 1 minute of Hamstrings stretches
  • 30 Seconds Hip Flexor Stretch each side
  • 1 minute butterfly
• 1 rd of
  • 10 x Push press (45/35)
  • 1-minute light jog
• 1 rd of
  • 5 push (115/80)
  • 1 minute light jog

Every 2 minutes for 10 Rds

• Odd Rds
  • 10 Push Press (115/80)
  • Max Cal Air Runner
• Even Rds
  • C2 Bike at Recovery Pace

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

2 rounds for time

• 800m Run
• 5 rounds of Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

5-Minute Warm-Up

30-minute AMRAP

• 800m Runs at a comfortable pace
• 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises