For time:

50 Burpees
100 Air Squats
50 Burpees

*****

10 Rounds for Time:

10 Situps
10 Burpees

*****

“Super Legs”

3-5 Rounds, as fast as possible:
20 Air Squats
20 Alternating Lunges (20 total reps)
20 Alternating Split Squat Jumps (20 total reps) (Jumping lunges)*
10 Squat Jumps (Jump Squats)
*Be careful with these –watch your form and knees…you don’t have to touch your knee to the ground

*****

“Long Cycle Burpee Madness”

50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump

*****

3 Rounds:

Run ½ Mile
50 Air Squats

*****

Run for 10 minutes

stop EMOM to do 20 air squats

*****

10-9-8-7-6-5-4-3-2-1

Burpees
Situps x2

*****

Time To Get Chipper

50 air squats
10 burpees
40 sit-ups
10 burpees
30 walking lunges
10 burpees
20 pushups
10 burpees
10 pullups
10 burpees
20 pushups
10 burpees
30 walking lunges
10 burpees
40 sit-ups
10 burpees
50 air squats

*****

6 Rounds for time

15 reverse lunges
15 hollow rocks
15 push ups

*****

15 Minute EMOM (every minute on the minute)

3 pushups + 3 burpees

*****

5 Rounds for time

Max pushups
Max air squats
10 burpees
Rest 60 seconds

*****

5 Rounds For Time

10 pushups
15 situps
20 air squats

*****

10 Rounds For Time

50 jumping jacks
5 burpees

*****

10 Minute AMRAP

10 mountain climbers
10 push ups
10 hollow rocks
10 sit-ups

*****

10 Min AMRAP

15 lunges
10 pushups
15 lunges
20 situpS

*****

For as long as possible

From 0:00 – 3:00
2 rounds of:
10 pushups
10 jumping squats

From 3:00 – 6:00
2 rounds of:
12 pushups
12 jumping squats

From 6:00 – 9:00
2 rounds of:
14 pushups
14 jumping squats

Etc. continue following the same pattern

*****

4 Minute AMRAP

25 jumping jacks
3 burpees
NO REST
4 Minute AMRAP
10 situps
5 pushups

*****

2 Minutes of burpees

2 minute rest
Sit-up TABATA (8 rounds- 20 seconds of work/ 10 seconds of rest)
2 minute rest
2 minutes jumping jacks

*****

5 Minute AMRAP

15 mountain climbers
5 pushups
Then
2 Minute AMARAP burpees

*****

5 Rounds

5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest
(on elbows- scale to hands if needed)

*****

15 Second plank

15 second rest
30 second plank
30 second rest
45 second plank
45 second rest
1 minute plank
1 minute rest
Max effort plank
1 minute rest
Max effort plank
(midline stability- flat as a board)

*****

Angie

For time
100 Pull-ups
(100 Double unders or 300 singles or 100 jump tucks)
100 Push-ups
100 Sit-ups
100 Squats

*****

Barbara

5 Rds, rest three minutes between rounds
20 Pull-ups
(sub with 20 Double Unders or 20 jump tucks)
30 Push-ups
40 Sit-ups
50 Squats
Post total time including rest periods.

*****

Cindy

20 minutes AMRAP
5 Pull-ups
(sub with 5 Double Unders or 5 jump tucks)
10 Push-ups
15 Squats
Count rounds

*****

Mary

20 minutes AMRAP
5 Hand Stand Push-ups
10 One-legged squats
15 Pull-ups
(sub with 15 Double Unders or 15 jump tucks)
Count rounds

*****

Annie

For time
50 – 40 – 30 – 20 – 10
Double Unders
(triple the singles or tuck jumps)
Sit-ups

*****

Nicole

AMRAP 20 minutes
Run 400 meters
Max reps pull-ups
(sub with max push-ups)
Count number of reps completed

*****

Michael

Three rounds
Run 800 meters
50 Supermans
50 Sit-ups
Post time

*****

Vaca

5 rounds
Max Push-ups
Max Squats
10 Burpees
Rest 60 seconds between rounds