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
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
10 min Warm Up
5 Rounds for time
- 1000m C2 Bike or .7 miles on Assault Bike
- 30 Air Squats
- 20 Sit-ups
- 10 Push-ups
10 min Warm Up
20 min AMRAP
- 300m
- 5 pull-ups
- 8 KB Push Press (35s/25s)
10 min Warm Up
20 Rounds For Time (60 min cap)
- 400m Run
- 20, 19, 18, …. 1 Burpees