Sit-ups

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

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 KB Swings (warm-up weights)

Strengths

• 10 Turkish Get-Ups (35/25)
• 20 KB Pull Through – Push-ups

12 Minute (U Go, I Go)

• 2 Toes-to-bar
• 3 KB Swings (70/53)
• 5 Ski Erg Cal

100 Sit-up Finishers

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 30-second Dead Hang

10 minutes AMRAP

• 1 shuttle run
• 1 pull-up
• 2 shuttle runs
• 2 pull-ups
• 3 shuttle runs
• 3 pull-ups
• ….

5 rounds partner

• 20 Sit-ups
• 1 med-ball bearhug hold (80/50)

Warm-up

• 3 minutes of Light Rowing (50% -60% of workout pace 400 – 700 cal/hr)
• Stretching
  • Butterfly Stretch
  • 10 reps of Cat-Cow back stretch
  • 10 reps each side Bird-Dog
• 30 Seconds Hip Flexor Stretch each side
• Alt Tabata
  • Rowing
  • Sit-up

50, 40, 30, 20, 10 for time

• Sit-ups
• Rowing Calories
• 1 x Down and Back Bear Crawl between rounds.

Whiteboard Workout

We’ll create the workout on the whiteboard today.

4 rounds Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Ring Rows
• 10 Sit-ups

For Time

• 1000m Row
  • 50 pull-ups
  • 150 Sit-ups
• 1000m Row

Partition the Pull-ups and Sit-ups as needed.

2 round Warm-up

• 1 minute Assault Bike (light to medium pace 45 – 60rpm)
• 30 Jump Ropes
• 2 rounds of
  • 10 Sit-ups
  • 5 Empty Bar Pulls Ups

15-minute AMRAP (provided by Linchpin)

• 600m or .4 mile (Assault Bike)
• 60 Jump Ropes
• 30 Sit-ups
• 20 Push Press (75/55)

AB Tabata

• Plank
• Bicycle Crunches
• Russian Twists
• Leg Raises

Perform each exercise for 2 rounds before moving to the next.

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope