Warm Up:
5 Inch Worm with a Push-Up
10 Air Squats
20 Single Unders
20 1 leg Single Under - R
20 1 Leg Single Under - Lsub 40 JJ)
X 2
No Equipment:
:20/:10x8 not alternating
Jumping Jacks
Lunges
Sit ups
Burpees
Limited Equipment:
:20/:10x8 not alternating
DUs
Weighted Lunges
Sit ups
Step ups
Strength:
6x2 FSQ
Endurance:
1 Mile Run
-3min rest
800m Run
-3min
Rest
X2
Midline:
15 hollow rocks
10 tuck...
https://www.youtube.com/watch?v=NEXlxRJrflg
Warm Up:
Old man
:15 Jump Jacks
:15 ASQ
:15 Reaching Spider-Man
:15 jump squats
X4
No Equipment:
5-10-15-20...
https://www.youtube.com/watch?v=eMmjj0165bI
Warm Up:
Old man
:15 plank
:15 plank toe touches
:15 jumping jacks
:15 ASQ
X4
No Equipment:
2 Wall Walks
5 Push Ups
7 Burpees
100m Run
7RFT
Limited Equipment:
3 DBL DB Presses
5 DBL DB Push Presses
7 DBL DB Push Jerks
200m Run
5 RFT
Strength:
6x2 Press/PP/Push Jerk
Endurance:
OTM-20min-Alt
12/15 Cal Row
35 DUs/70 Singles
Midline:
:20 DB Plank Shift
:10 Plank Hold
X4
1min rest
x2
...
https://www.youtube.com/watch?v=1bQJEiuWEqQ
Warm Up:
Old Man Warm Up
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Ups
x4
No Equipment:
20 Burpees
20 Box Jumps
20 Burpee Box Jumps
20 Reverse Lunge Step Up
20 BW Lungster
10 Burpees
10 Box Jumps
10 Burpee Box Jumps
10 Reverse Lunge Step Up
10 BW Lungster
*200 m run btw every movement
Limited Equipment:
20 KB Push...
https://www.youtube.com/watch?v=71AFORyMGyA
Warm Up:
5 Inch Worm
10 Push Ups
20 Single Unders
20 1 leg Single Under - R
20 1 Leg Single Under - Lsub 40 JJ)
X 2
No Equipment:
400m Run/50 DUs
15 Pull Ups(Row of anyform)
10 HSPUs (Sub: PP)
3RFT
Limited Equipment:
20/30 Cal Row
15 Pull Ups
10 HSPUs (Sub: PP)
3RFT
Strength:
6x2 Bench Press
Endurance:
400m Run (500m...
https://www.youtube.com/watch?v=t0v3nZeCVx0
Warm Up:
OTM-4min-all in the minute
5 ASQ
3 Burpees
15 jumping jacks
No Equipment:
600m Run
30 Box Jumps
40 Object Walking Lunge
Rest 1:1
2 Rounds
Limited Equipment:
750m Row
20 T2B
40 KB walking lunges
Rest 1:1
2 Rounds
Strength:
5x3 BSQ
Endurance:Pick One
3k Row
5k Run
:30/:30x10 Bike
Midline:
Every :15x16 3 1-leg V-ups
...
https://www.youtube.com/watch?v=kmnJrycYOx4
Warm Up:
2 Walk Walks
5 Down dog to up dog
10 Lunges/5 DB DL
x3
No Equipment:
12-9-6-3
HSPUs (3:1 Clock Walks)
V-Ups
Limited Equipment:
21-15-9
DB Burpees
V-ups
Strength:
(Skip if doing half Murph)
5x3 Press/PP/PJ
Death By HSPUs
Endurance:
“Whistler's mother”
:50 Jog
:10 Sprint
x15
Midline:
:20 Elbow Plank
:20 Hand Plank
:20 Rest x4
...
https://www.youtube.com/watch?v=TsoXLpVpahE
Warm Up:
:15 High Knees
:15 Butt Kickers
:15 ASQ
:15 Push Up+2 Shoulder Taps
X4
No Equipment:
400m Run
30 Lunges
100m Object Carry
22min AMRAP
Limited Equipment:
400m Run
30 AKBs
100m FR Carry
22min AMRAP
Strength:
5x3 DL
1x100 W.Glute Bridges
Endurance:
1000m Row-2min rest
750m Row-:90 rest
500m Row :60 rest
250m Row :30 rest
250m Row
Midline:
1x100 Tuck Ups
...
https://www.youtube.com/watch?v=Dw8r7VPkbXg
Warm Up:
Old Man Warm Up
:10 Calf Raises
:10 V-Ups
:10 Inch Worms
No Equipment:
EMOM-20min
90 Singles/45 DUs
25 sit ups
15-20 Push Ups
12-20 Chair Dips
1min Rest
Limited Equipment:
EMOM-20min
15/20 Cal
15 T2B/25 sit ups
15-20 Push Ups
12-20 Rows/Pull Up
1min rest
Strength:
5x3 Bench/Floor Press
10min of HS Walk practice
Endurance:
3x1000m Row (800m Run)
2min Rest
Midline:
3x20 Leg Lifts over 2 objects
...
https://www.youtube.com/watch?v=moeud3LPSys
Warm Up:
10 Leg Swings R/L
10 Bird dogs
5 Jump Downs
x2
4min AMRAP
OTM-4min
3 Muscle cleans
100m Run
No Equipment:
Run, 200 m
Plank Hold, 1 min
10 Box Jumps
20min AMRAP
Limited Equipment:
Run, 200 m
5 Hang Sqt CL
10 Box Jumps
16min AMRAP
Strength:
5x5 FSQ
E2M x4
12 BR Lunge
Endurance:
3:00/1:30 x7
Row
Run
Bike
Ski
Midline:
Tabata :20/:10 x8 Not Alt
Flutter Kicks
Sit ups
...
