https://www.youtube.com/watch?v=WDP62Cf8qxg&t=22s
Warm Up:
Old man warm up
:20 Butt Kicks
:20 ASQ
x4
No Equipment:
75 Burpees
*3 Box Jumps OTM
Limited Equipment:
30 Man Makers
-FT-
*3 Box Jumps OTM
Strength:
5x5 Bench Press/Floor Press
Endurance:Pick One
5x500m Row
2min Rest Btw
Run: 800m 3min Rest x2
400m Run 2min rest x20
800m 3min Rest x2
Midline:x1
50 scissor kicks
25 Toe Reaches
25 Tuck Ups
...
https://www.youtube.com/watch?v=EArWVSpi65s
Warm Up:
:20 Burpee
:20 Jog in place/Jump Rope
:20 Cossack Sqt
X4
No Equipment:
400m Run
10 BW Lungsters
400m Run
20 BW Lungsters
400m Run
30 BW Lungsters
-FT-
Limited Equipment:
400m Run/500m Row
10 FSQ @weight #1
400m Run/500m Row
20 FSQ @weight #20
400m Run/500m Row
30 FSQ @weight #3
-FT-
Strength:
5x1 CL Lift off+CL+CL Pull
Endurance:Pick One
30mins of:
Row
Run
Bike
Midline:
300 Flutter Kicks (R/L=1)
:15/:15x 6
Arch...
https://www.youtube.com/watch?v=h4cNGg0Kelw
Warm Up:
:10 Plank
:10 Hover Plank
:10 Wall Sit
:10 Lunge Hold-R
:10 Lunge Hold-L
x4
No Equipment:
3 Burpees
6 V-Ups
6 Bodyweight Lungester
20min AMRAP
Limited Equipment:
Version A)
2 Strict Pull Ups
4 T2B
8 AKBS
20min AMRAP
Version B)
2 Barbell Roll outs
4 Bent over Rows
8 AKBS
20min AMRAP
Strength:
4x7 BSQ
Endurance:Pick One
OTM-15min
12/15 Cal
400m Run 1min Rest x4
200m your choice
Rest :30 x15
Midline:
20...
https://www.youtube.com/watch?v=bm-rxiYOnjE
Warm Up:
Old Man Warm Up
:20 Jumping Jacks
:20 Burpees
x4
No Equipment:
“Griff”
800m Run
400m Backwards
800m Run
400m Run Backwards
-FT- *best if performed on a track
Limited Equipment:
100m DBL DB Farmers Carry
20 Single DBL PCL+Split Jerk
3RFT
Strength:
4x7 Bench Press
3x20 Alt DB Bench:
Endurance: Pick One
5k Run
7k Row
10k Bike
Midline:
:30/:30x6 Weighted Planks
...
https://www.youtube.com/watch?v=-J4LUPOTacU
Warm Up:
10 Penguin Jumps
5 Inch Worms (w/Push Up)
5 Jump Downs
x3
No Equipment:
30 DUS(Low Jumps)
10 HPCL
10 Chair dips
10RFT
Limited Equipment:
10 Calories (30 DUs)
10 HPCL
10 Pull Ups
10RFT
Strength:
4x10 FSQ
:20/:10x8 DB DL
Endurance:Pick One
20 Frames of Rowling
5k run + 2 Burpees every corner you turn
Midline:
3x12 Turkish Sit Ups
...
https://www.youtube.com/watch?v=YjHxqpOCLag
Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Shoulder Taps in Plank
X4
No Equipment:
“Filthy 50”-ISH
50 Reps of Each
-in any order
Box Jumps/step ups
Push Ups/Rows
Jumping Jacks
Tuck Ups
Walking Lunges
HSPUs (half reps)
Home Object DL
Jump Squat
Burpees
DUs/Low Jumps
Limited Equipment:
“Filthy 50”
50 Reps of Each
-in any order
Box Jumps/step ups
Jumping Pull Ups/Rows
AKBS/DB SN
Walking Lunges
K2E/Tuck Ups
Push Press
Back...
https://www.youtube.com/watch?v=k_Z5A8oekRA
Warm Up:
100m Run
10 Bird Dogs
10 Jump Squats
X3
No Equipment:
3:00/1:00x5
3 Home Object CL/SN
6 Push Ups
9 ASQ
Limited Equipment:
“Chief”
3:00/1:00x5
3 PCL
6 Push Ups
9 ASQ
Strength:
6x2 FSQ
OTM- 10 Min
10 Cyclist Squats
Endurance:
OTM-Alt-24mins
Odd: 15 Cal Row
Even: 30 DUs/50 Jumping Jacks
Midline:
Every :15 x16
3 V-Ups
...
https://www.youtube.com/watch?v=yQUTF3gWWXY
Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Shoulder Taps in Plank
X4
No Equipment:
:45/:15 Alternating
X5 rounds (30 intervals)
-MTN Climbers
-Jump Squats
-DUs/Low Jumps
-Lunges
-Tuck Ups
-Shoulder Taps in Plank
Limited Equipment:
:45/:15 Alternating
X 5 Rounds (30 intervals)
-DB 1-Arm Snatch
-Tuck Ups
-DB Goblet Squat
-Shoulder Taps in Plank
-DB Bent Over Row
-Russian Twists
Strength:
6x2 BSQ
OTM- 10 Min
10 Bugarian...
https://www.youtube.com/watch?v=9zioxoi2ILE
Warm Up:
Old Man Warm Up
Running Drills
No Equipment:
400m Run
80 Lunges
400m Run
65 ASQ
400m Run
50 Step Ups
400m Run
35 Burpees
400m Run
20 Push Ups
-FT-
Limited Equipment:
500m Row (1k Bike)
50 DBL KB/DB Sumo DL
500m Row
40 DBL KB/DB PCLs
500m Row
30 DBL KB/DB FSQ
500m Row
20 Single DB/KB Snatches
500m Row
10 Devil Presses
-FT-
Strength:
5 sets of :3...
https://www.youtube.com/watch?v=VmioFy5PHME
Warm Up:
Old Man
:15 High Knees
:15 Lunges
:15 Plank K2E
:15 Jump Squats
x4
All Levels: Support Your Box #3
50 DBL DB DL (50/35)
50 Sit ups
50 Step Ups
50 1-arm DB Thruster (50/35)
-FT-
20min time cap
Strength:
5x3 DL
Tabata :20/:10 x8
-Sumo KB DL
Endurance:Pick One
1:00/1:00 x10
-Row
-Bike
“Whistler's Mother”
Jog for :50
Sprint for :10
-For 15 rounds
Midline:
“Bring Sally Up”...