Running

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

2 rounds for time

• 800m Run
• 5 rounds of Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

5-Minute Warm-Up

30-minute AMRAP

• 800m Runs at a comfortable pace
• 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m

10-minute Warm-up

4 Rounds (3-minute AMRAP: 1-minute Rest)

• 200m Run
• 15 jump ropes, plates jumps, or jumping jacks
• 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

• 10 push-ups
• 15 Sit-ups
• 20 lunges (10 each leg)
• 25 Air Squats

Core Alt Tabata

• Russian Twists
• Leg Raises

10 min Warm Up

5 Rounds for time

• 1000m C2 Bike or .7 miles on Assault Bike
• 30 Air Squats
• 20 Sit-ups
• 10 Push-ups

10 min Warm Up

20 min AMRAP

• 300m
• 5 pull-ups
• 8 KB Push Press (35s/25s)

10 min Warm Up

20 Rounds For Time (60 min cap)

• 400m Run
• 20, 19, 18, …. 1 Burpees

10 min Warm Up

5 Min EMOM

• 10 Burpees

8 Rounds (outside)

• 200m Run
• 20 Tractor Tire Step-Ups

10 min Warm Up

30 min AMRAP

• 800m + 39 burpees
• 800m + 35 burpees
• 800m + 31 burpees
• 800m + 27 burpees
• 800m + 23 burpees
• ….

Segment burpees as needed throughout the 800m run.

10 min Warm Up

4 Rounds for Time (outside)

• 8 Squats Cleans (115/80)
• 16 Tractor Tire Step-ups
• 24 Single Under Jump Rope
• 200m Run