For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTEs Run 400m
5 Rounds: Run 1 minute, squat 1 minute
5 Rounds For Time: 10 push-ups, 10 hollow rocks, run 200 meters
3 Rounds for Time: 10 air squats, 10 push ups, 10 sit ups
10 Rounds: Sprint 50 meters, 10 push ups
3x 20 tuck jumps. 3x 30 second handstands.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. This is 1 round. Rest. Do 3 more rounds.
Test yourself on a max set of push ups
For Form, 3 Rounds: 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump
5 Rounds for Time: Run up Hill (230m long, 22m rise, 9 degree incline),5 push ups,Run down Hill,5 push ups
4 Rounds for TIme: 20 pull ups,20 push ups
10-9-8-7-6-5-4-3-2-1:push up,jumping squat
Do Tabata Squats with eyes closed
Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing without support on your hands or butt and make the bottom good, straight back, butt back)
Burpee/ Sit ups Ladder:Do 10 burpees ….Go to opposite side of room……do 2 Sit ups Return to original side do 9 burpees……Go to opposite side of room……do 4 Sit ups Decrease Burpees by 1 and increase Sit Ups by 2 Work your way down to one Burpee and up to 20 Sit up
3 Burpees, 6 supermans, 9 Situps – AMRAP in 10 min
100 Unbroken double unders
20 sec of mountain climbers, 20 sec of squats, 20 sec of rest 5 Rounds
2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats
Run 5 minutes turn around and go back in less than 5 minutes (a negative split)