Partner Workout: For Time: 12 Rounds (You Go, I Go per round) 20 Sit Ups (RX+: V-Ups) 23 Bodyweight Walking Lunges ..Immediately into… 2024m Run (split between partners)
Workout Definition 2 Rounds for Time 3 Minute Run (Easy Pace) 30 Push Ups 30 Bodyweight Step back Lunge 2 Minute Run (Moderate Pace) 20 Push Ups 20 Bodyweight Step back Lunge 1 Minute Run (Fast Pace) 10 Push Ups 10 Bodyweight Step back Lunge Time Cap: 22 Minutes
Bodyweight: Lamington
EMOM 16 Minutes (:40 on; :20 off) Minute 1: X-Jumps (no jump) Minute 2: Mountain Climbers Minute 3: Alternating Bodyweight Renegade Rows (no push ups) Minute 4: Rest
Version of “Black Jack”
For time: 15 Push Ups, 1 Sit Up 14 Push Ups, 2 Sit Ups 13 Push Ups, 3 Sit Ups Continue this pattern until 2 Push ups, 14 Sit Ups 1 Push Ups, 15 Sit Ups Time Cap: 18 Minutes
800m Run* (at easy pace)
2 Rounds for Time: 3 Minute Run (Easy Pace) 30 Alternating Leg V-Up 30 Air Squats 2 Minute Run (Moderate Pace) 20 Alternating Leg V-Up 20 Air Squats 1 Minute Run (Fast Pace) 10 Alternating Leg V-Up 10 Air Squats Cap: 20 Minutes
3 Sets: 400m Run 20 Burpees* 400m Run -rest 2:00 between sets- Set 1: Burpee to Target Set 2: Line Facing Burpees Set 3: Burpee Broad Jump (4ft/3ft)
Bodyweight NSYNC
5 Sets: (1 set every 1:30) 5 x 50ft Shuttle Sprints 5 Broad Jump + Vertical Jump (4ft/3ft)
Minimal: Single Leg Strength
Tempo Dumbbell Goblet Hold Bulgarian Split Squat AMRAP / Leg @ 40X1 - (RX: 50/35) *Til Failure (20 rep max) Minimal: “I am the Pumpkin King” For Time: 50 Dumbbell Swings (50/35) 25 Box Jump Overs (24"/20") 50 Dumbbell Swings (50/35)
Vincent Van Gogh
800m Run (Fast) - rest 3:00 - 50 Push Ups -rest 3:00 - 800m Run (Fast)
Rummy Bodyweight and Minimal
4 sets (1 set every 4 minutes) 200m Run 10 Box Jump Overs (24/20) 100m Run 5 Burpee Broad Jumps (4ft/3ft)
The Great British Bake Off
Part A: Sprint Work 4 sets: 5 x 50ft Shuttle Sprints -rest 1:30 between sets- Part B: EMOM 12 Minutes Minute 1: Max Alternating Leg V-Ups Minute 2: Max Hollow Hold Minute 3: Rest