Running

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 30 second hold

3 – 8 min AMRAPs with 2 minutes of rest between

Workout 1

• Running
• Ski-Erg (30 Cal)

Workout 2

• Running
• 25-meter Sled Push (185lb)

Workout 3

• Running
• 30 Wall Balls (20lb)

1 partner runs while the other works. Switch after the work is completed.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Mini Hyrox

• 250m Ski Erg
• 13m sled push (1 length) (4 x 45lb / 3 x 45 plates)
• 13m sled pull (1 length) ( 3 x 45lb / 2 x 45 plats).
• Burpee Board Jumps (1 down and back)
• 250m Row
• 50m Farmers Carry (2 down and backs 1/2 court) (53s/35s kb)
• 25m SandBag Lunges (80/40) (1 down and back) or 30 reverse lunges
• 25 walls balls

200m Run before each

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 6 lunges
• 2 toes-to-bar
• 100m jog

3 Rounds for Time

• 800m Run
• 8 toes-to-bar
• 30 lunges

100 Sit-ups

3 rd Warm-Up (In the racquetball room)

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

4 rds for Time

• 200m Run / 500m C2 Bike
• 40 Tire – Step-Ups
• 8 Tire-Flips

100 Sit-ups

Circle of Power – 4 rounds

• 200m Run
• 20 Push-ups
• 200m Run
• 20 Air Squats
• 200m Run
• 20 Sit-ups
• 200m Run
• 20 Lunges

5 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 air squats
• 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

• 1 lap around the Gym
• 10 Box Step-ups
• 2 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 4 Back Squats (135/95)
• 1 lap around the gym
• 10 Box Step-ups
• 6 Back Squats (135/95)
• etc, etc, etc

inspired by CrossFit’s Linchpin

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups + 1 jump
• 50m Jog
• 5 KB Swings Warm-up (Half Russians -> Russians -> Americans)

28 minute AMRAP

• 200m Run
• 15 butterfly sit-ups. (Reach to the toes)
• 200m Run
• 12 KB American Swings (63lb / 40lb)
• 200m Run
• 9 Burpees
• 2 Minute Rest

Warm-up

3 Rds

• 3 inchworms
• 8 air-squats
• 50m jog

Do as a group until 1 lap (800m) is complete

• 5 tire flips
• 800m run or 1-mile bike

Warm-up

• Stretching
  • Calves
  • Hamstring
  • Squat Holds
  • etc
• 2 rds
  • 5 Air Squats
  • 5 push-ups
  • 50m Jog

For Time

• 800m Run
• 100 push-ups
• 2000m C2 Bike
• 150 Air Squats
• 800m Run

Warm-up

• 2 rds of Stretching
  • 30 second Calfs each leg
  • 1 minute of Hamstrings stretches
  • 30 Seconds Hip Flexor Stretch each side
  • 1 minute butterfly
• 1 rd of
  • 10 x Push press (45/35)
  • 1-minute light jog
• 1 rd of
  • 5 push (115/80)
  • 1 minute light jog

Every 2 minutes for 10 Rds

• Odd Rds
  • 10 Push Press (115/80)
  • Max Cal Air Runner
• Even Rds
  • C2 Bike at Recovery Pace