For Time: Air Squats* *Pick a Number Between 100-500 | Handstand Hold: Hold a Handstand For 5 Minutes* *Rest as needed | 21-15-9 Air Squats Push Ups
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10 Rounds For Time: 10 Push Ups 10 Sit-ups 10 Air Squats | For Time: 1000 Meter Run 100 Air Squats 50 Push Ups | 3 Rounds for Time: 400 Meter Run 50 Air Squats 25 Push Ups |
4 Rounds For Time: 400 Meter Run 50 Air Squats | 10 Rounds For Time: 10 Sit Ups 10 Burpees | 8 Rounds For Time: 100 Meter Run 30 Air Squats |
For Time: 250+ Jumping Jacks | For Time: 1 Mile Run | For Time: 400 Meter Walking Lunges |
21-15-9 for Time: Handstand Push Ups Chair Dips Push Ups *Sub Handstand Hold for 30-60 Seconds | For Time: 1 Mile Run 100 Push Ups 200 Air Squats 1 Mile Run | 3 rounds for time of: 800 Meter Run 50 Back Extensions* 50 Sit Ups *Also known as a ‘superman’ |
AMRAP in 20 minutes of: 400 Meter Run Max Rep Pull Ups* *Sub w/Push Ups | 5 Rounds For Time: 100 Jump Rope* 50 Air Squats *Can substitute with jumping jacks | 4 Rounds For Time: 10 Tuck Jumps 10 Push Ups 10 Sit Ups |
8 Rounds For Time: Handstand 30 seconds 10 Air Squats | 10 Rounds For Time: 10 Push Ups 100 Meter Run | 10 Rounds For Time: 10 Push Ups 10 Air Squats |
5 Rounds For Time: 50 Air Squats *Rest 1:1 ratio per round | 7 Rounds For Time: 7 Air Squats 7 Burpees | 50-40-30-20-10 for Time: Jump Rope Push Ups |
20 Rounds For Time: 5 Push Ups 5 Air Squats 5 Sit Ups | 3 Rounds For Time: 10 Handstand Push Ups* 200 Meter Run *Sub Handstand Hold for 30-60 Seconds or w/Push Ups | 5 Rounds For Time: 200 Meter Run 10 Air Squats 10 Push Ups |
AMRAP in 20 minutes: 5 Push Ups 10 Sit Ups 15 Air Squats | 3 Rounds For Time: 30 Push Ups 40 Sit Ups 50 Air Squats | For Time: 100 Push Ups 100 Sit Ups 100 Air Squats |
For Time: 100+ Push Ups | For Time: 5k Run | 10-9-8-7-6-5-4-3-2-1 For Time: Burpees & Sit Ups |
For Time: 1 Mile Run 30 Step Lunge Every Minute | 5 Rounds For Time: 30 Second Handstand Hold 20 Air Squats | 3 Rounds: 50 Sit Ups 400 Meter Run |
For Time: 1 Mile Run *10 Push Ups On The Minute, Every Minute | 10 Rounds For Time: 10 Burpees 100 Meter Run | 10 Rounds For Time: 10 Walking Lunges 10 Push Up |
For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Sit Ups 20-15-10-5 of Handstand Push Ups *Complete 80 Air Squats, 40 Sit-Ups, 20 Push Ups and cycle back through. | For Time: 100 Jumping Jacks 75 Air Squats 50 Push Ups 25 Burpees | AMRAP in 20 minutes: 5 Handstand Push Ups* 10 Pistols** *Sub Handstand Hold for 30-60 Seconds or w/Push Ups **Single Leg Squats – Sub 20 Air Squats |
For Time: 100 Air Squats 30 Chair Dips 75 Air Squats 20 Chair Dips 50 Air Squats 10 Chair Dips | For Time: 21 Push Ups 42 Air Squats 15 Push Ups 30 Air Squats 9 Push Ups 18 Air Squats | For Time: 30 Handstand Push Ups 40 Jump Squats 50 Sit Ups 60 Squats 70 Double Under* *Can substitute with regular jump rope or jumping jacks |
21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push Ups | 10 Rounds For Time: 100 Meter Run 20 Air Squats | 5 Rounds For Time: Handstand Hold for 1 minute Hold the Bottom of a Squat for 1 minute |
Annie 50-40-30-20-10 for Time: Double Under* Sit Ups *Can substitute with regular jump rope or jumping jacks | For Time: 800 Meter Run 50 Air Squats 50 Sit Ups | 6 Rounds For Time: 10 Push Ups 10 Air Squats 10 Sit Ups |
For Time: 250+ Walking Lunges* *Scale as needed | For Time: Burpees* *Pick a number between 50-200 | 5 Rounds For Time: Run for 1 minute Air Squat for 1 minute |
For Time: 800 Meter Run 100 Air Squats 800 Meter Run | 3 Rounds For Time: 10 Air Squats 10 Push Ups 10 Sit Ups | 5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jump |
10-9-8-7-6-5-4-3-2-1 for Time Sit Ups *100 Meter Sprint Between Sets | For Time: Burpees* *Pick a number between 50-200 | 3 Rounds For Time: 200 Meter Run 25 Push Ups |
10 Rounds For Time: 10 Push Ups 10 Squats 10 Tuck Jumps | 3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats | For Time: 50 Walking Lunges 800 Meter Run 50 Walking Lunges |
3 Rounds For Time: 800 Meter Run 50 Air Squats | 8 Round Tabata: Air Squats (or other movements on this list)* *20 seconds on 10 seconds rest | 10 Rounds For Time: 100 Meter Sprint 100 Meter Walk |
AMRAP in 20 minutes: 10 Bench Dips 10 Box Jumps* 10 Walking Lunges *Can jump onto a bench, step, etc. | For Time: 100 Air Squats 75 Sit Ups 50 Box Jumps 400 Meter Run | 10-9-8-7-6-5-4-3-2-1 for Time: Burpees Push Ups Sit Ups Air Squats |
For Time: 2 Minutes Max Double Under* 2 Minutes Sit Ups Rest 1 Minute 90 Seconds Max Double Under* 90 Seconds Max Sit Ups Rest 1 Minute 60 Seconds of Max Double Under* 60 Seconds of Max Sit Ups *Can substitute with regular jump rope or jumping jacks | For Time: Run 400 meters 50 Air Squats Run 400 meters 50 Push Ups Run 400 meters 50 Sit Ups Run 400 meters 50 Box Jumps* Run 400 meters
| For Time: 60 Push Ups 400 Meter Run 40 Push Ups 800 Meter Run 20 Push Ups 1 Mile Run Then… 150 Double Under* *Can substitute with regular jump rope or jumping jacks |