*200 meter Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)  

Every 10 Steps, do 5  Push-ups (plank position, hands outside chest, full range of motion)

*approximate distance if necessary, this should be about a 10 minute distance (without the push-ups added).

Warm-up: (2 rounds of 15 reps)

60 Squats  (weight in heels, keep lumbar curve, chest up, full range of motion, break "90")

30 Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

60 Bicycle Crunches ( Do not pull on neck, keep elbows back and use obliques to twist torso.  Keep legs as low as possible without straining back).

3 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Today's WOD: 

30 Doubleunders (sub 100 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one or sub 50 jumping jacks if no rope.

5 Clapping Push-ups (plank position, do regular push-up, full range of motion, chest touches ground, then push up hard and clap hands together)  Can modify by omitting clap if necessary.

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

8 Handstand Push-ups  Against a wall: Use full range of motion.  Arms locked, body tight.  Head should softly touch ground.  Box Modification: box or object (18"-24")to elevate hips.  Stay in piked position (hips up). This movement on the box is not an elevated push-up.  Keep knees on box and torso as vertical as possible (piked)

10 V (Jackknife) sit-ups  (Lie on back, arms/legs are fully extended.  Rise chest so tips of fingers touch tips of toes in "V" shape.   Bring chest and legs up at the same time)

15 Minute AMRAP (as many rounds as possible in 15 minutes)  

Warm-up: (2 rounds of 15 reps)

25 Mountain Climbers (hands on ground, arms straight, hips up, quickly alternate bringing knees toward chest)

5 Tuck Jumps(jump, bring knees to chest, land soft, in partial squat, on ball of foot)

10 Minute AMRAP

Extra Challenge: Plank Hold.  On floor face down on forearms.  Keep body tight and straight.  Hips and knees do not touch the ground, only toes and forearm.  raise alternate arm/leg.  Do not rotate.   Hold 2 Minutes with  right arm/left leg up, then switch and hold for another 2 minutes. Add light weight on back if this feels too easy.

Warm-up: (2 rounds of 15 reps)

Run 1 Mile (if you cannot measure distance this is approximately a 7-9 minute run)  (use good running mechanics, no heel strike, posture, lean pull)

50 Sit-ups (use abmat if available or rolled towel under small of back).  Butterfy legs, soles of feet together, knees out to side).  Arms in front

50 Leglifts (keep back flat against ground)

Run 1/2 Mile(if you cannot measure distance this is approximately a 3-5 minute run)  (use good running mechanics, no heel strike, posture, lean pull)

Warm-up: (2 rounds of 15 reps)

*200  Squats  (weight in heels, keep lumbar curve, chest up, full range of motion, full depth, crease of hip lower then tip of knee)

*everytime  you stop to rest, perform 3 Burpees 

For time.

15 Squats  ( full range of motion...crease of hip lower then tip of knee, weight on heels, chest up)

8 Push-up or Pull-ups (full range of motion...chest touches floor, keep body tight and straight)

8 minute AMRAP

Immediately followed by:

50 V Sit-ups (lie on back with arms extended over head, raise legs and arms/chest up together and touch feet with hands) keep legs as straight as possible.

Warm-up: (2 rounds of 15 reps)

Diamond Push-ups  (Hands are together to form shape of "diamond".  Body stays tight and straight.  Full range of motion so chest touches hands.)

Box Jumps  20" (Open hips at top of box, if you don't have 20" box estimate and go with whatever height you have.  Double reps if height is low for your ability.   (sub tuck jumps if you do not have anything to jump on)

21-15-9 Reps; immediately following do:

100  Mountain Climbers (alternate count with 50 on each leg)

For time

30 Steps  Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)  

200m run (estimate distance if necessary..approx. 40-50 sec. run)

30 Jumping Jacks

200m run

3 rounds for time

Warm-up: (2 rounds of 15 reps)

10 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight)

25 Bicycle Crunches Do not pull on neck, keep elbows back and use obliques to twist torso.  Keep legs as low as possible without straining back.

10 Minute AMRAP

then immediately do:

Squats (feet shoulder widith apart, weight in heels, chest stays up, arms extended in front, hips go lower then tip of knee)

1 Minute AMRAP

for total rounds and squats

Warm-up: (2 rounds of 15 reps)

8 Dips  (Use stable chairs or bench.  Full range of motion with shoulders going lower then elbows. Keep legs straight with back close to bench.  Elevate feet for added challenge.  Use rings or dip station if available.)

25 Doubleunders (sub 60 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one!  Sub 30 jumping jacks if no rope available.

12 Minute AMRAP then immediately following do;

40 V Sit-ups (lie on back arms and legs extended, then bring hands to feet lifting chest and legs off ground at same time in a "V" position, then return to original position.  Do not let back arch or arms or legs bend.  Modify as leg lifts if needed.

Warm-up: (2 rounds of 15 reps)

Run 2 Miles (if you cannot measure distance this is approximately a 13 minute run)  (use good running mechanics, no heel strike, posture, lean pull)

30 Push-ups to Side Plank - (15 on each side) start with push-up, shift weight and support on one hand, shoulders and hips stacked, body alighted, tight and not touching ground, other arm lifted straight up, fingers pointed to ceiling.  Look straight ahead.

For Time

Warm-up: (2 rounds of 15 reps)

Squats  ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

Push-ups (keep core tight, body rigid, chest touches ground-full range of motion!)

3 Minute AMRAP for each movement. (AMRAP=as many reps as possible).  Finish the squats and immediately go to the Sit-ups and then Push-ups. Score for total reps in each AMRAP.

4 Minute Run  (use good running mechanics: posture, lean, pull)

2 Minutes V (Jackknife) sit-ups  (Lie on back, arms/legs are fully extended.  Rise chest and legs so tips of fingers touch tips of toes in "V" shape.   Bring chest and legs up at the same time)

3 Rounds for total distance and reps

For total distance and reps

Today's WOD:

40 Steps  Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)  

200m run

20 Diamond Push-ups  (Hands are together to form shape of "diamond" under chest.  Body stays tight and straight.  Full range of motion so chest touches hands.)

200m run

4 rounds for time

Warm-up: (2 rounds of 15 reps)

Today's WOD: 

20 Leg Lifts (lie on floor facing up, keep back flat and abs tight.  Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support.  Keep legs higher if back starts to arch).

100m run (approx. 15-30 sec. run depending on your running ability)

20 Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

100m run (approx. 15-30 sec. run depending on your running ability)

15 Minute AMRAP (as many rounds as possible)

immediately following do:

40 Push-ups (keep core tight, body rigid, chest touches ground-full range of motion!)

80 Squats (weight on heels, chest up, below parallel, keep back arched and stay tight)

for time.

Warm-up: (2 rounds of 15 reps)

20 Steps  Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)  

200m run (estimate distance if necessary..approx. 40-50 sec. run)

5 rounds for time

Warm-up: (2 rounds of 15 reps)

15 Minute Run ("pose"  running mechanics, posture, lean, pull)

followed by:

3 Minute Front Plank Hold  (Alternate Opposite Arm/Leg if able. Keep core tight)  If you come down from plank before 3 minutes,  resume and continue hold until 3 minutes reached. Extra challenge: put weight on back for a weighted plank.

For distance and total minutes for plank.

Warm-up: (2 rounds of 15 reps)

6 Handstand Push-ups  Against a wall: Use full range of motion.  Arms locked, body tight.  Head should softly touch ground.  Box Modification: box or object (18"-24")to elevate hips.  Stay in piked position (hips up). This movement on the box is not an elevated push-up.  Keep knees on box and torso as vertical as possible (piked)

12 V (Jackknife) sit-ups  (Lie on back, arms/legs are fully extended.  Rise chest so tips of fingers touch tips of toes in "V" shape.   Bring chest and legs up at the same time)

 7 Rounds for Time.

Warm-up: (2 rounds of 15 reps)

Overhead Squats  Hold light weight in each hand.  Only do this movement if you can hold the proper position. (Chest up weight on heels, Grip wide, arms locked and aligned over ears, full depth)  Check link for instruction.  Substitute tuck Jumps if necessary.

Push-ups to Side Plank ( Do a push-up, at top of push-up shift weight and support on one hand, shoulders and hips stacked, body aligned, tight and hips not touching ground, other arm lifted straight up, fingers pointed to ceiling.  Look straight ahead) Alternate Sides as desired.

30-20-10 reps for Time

Warm-up: (2 rounds of 15 reps)

20 Burpees (start standing, squat, plank, quickly drop to push up and jump and clap at end of each burpee; keep core tight)

20 Leg Lifts (lie on floor facing up, keep back flat and abs tight.  Lift legs 6-8" inches off floor, with legs straight and tuck hands under small of back for support.  Keep legs higher if back starts to arch).

20 Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

3 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Run 10 Minutes

Walking Lunge 5 Minutes

For total Distance

Warm-up: (2 rounds of 15 reps)

Today's WOD: 

25 Doubleunders (sub 70 single jumps if you cannot do any doubleunders) If you do not have a jump rope, please get one or sub 40 jumping jacks if no rope.

20 Sit-ups 

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

15 Minute Run ("pose"  running mechanics, posture, lean, pull)

followed by:

3 Minute Front Plank Hold  (Alternate Opposite Arm/Leg if able. Keep core tight)  If you come down from plank before 3 minutes,  resume and continue hold until 3 minutes reached.

For distance and total minutes for plank.

Warm-up: (2 rounds of 15 reps)