Larger reps

3rounds
150 Jump Rope
50 Sit-ups
50 Back Extensions

Do not let go

150 KBS
if you put down the KB you have to run a 200M before you can start swinging

Max Effort

5rounds
max rep body weight bench press
max rep pull-ups

Do not take longer than 2min between sets or exercises. This is a max rep effort. Bench press until you cannot push any more out, rest and then perform pull-ups until you can no longer. Repeat for 4 more rounds

OH how you love Burpees

15min AMRAP
10 Overhead Squats
10 Burpees

Time Trial

2mile TT

Pick a good pace and go for it

Keep thinking...The reps get less each exercise

100 Squats
80 Situps
60 Lunges
40 Pushups
20 Ring Rows
10 HSPU

Externally Loaded

12min AMRAP
5 Front Squats
10 Weighted Lunges
15 DB Push Press

Scapular Stability

3rounds
15 Overhead Squats (R)
15 KBS
15 Overhead Squats (L)
15 KBS

Use the same KettleBell for the squats and the swings

rest 3min

6x50M sprints

Ascending-Descending

400M run
21 Box Jumps
9 Wallballs
400M run
15 Box Jumps
15 Wallballs
400M run
9 Box Jumps
21 Wallballs

Again with the 2 workouts

4 rounds
200M run
10 DB Push Press

rest 3min

100M Farmer's Walk
10 Dips
100M Waiter's Walk (Left)
10 Dips
100M Waiter's Walk (Right)
10 Dips
100 M Barbell Carry

Each of these workouts has an 8min Cap with a penalty of 50burpees for each workout not completed in the allotted time

My legs are burning coach

21-18-15-12-9-6-3
Squats
Box Jumps

You will feel the burn, tell your body to keep moving, do not let it tell you you need to stop

2 workouts

5rounds
100M Wallball carry
10 Wallballs

rest 3 min

4x400M
rest 2min between runs

15s

4rounds
15 Wallballs
15 Pullups
15 KBS

Burpee shuttle

5rounds
100M shuttle (50M)
5 burpees

Get up and down with the burpees, have the run be your active rest

The Sandwich

for time:
800M run
50 Box Jumps
50 Situps
50 Push Press
800M run

Bodyweight Intervals

5rounds
10 Pullups
15 Pushups
20 Situps
25 Squats
rest 2min

Push as hard as you can to finish each round as fast as you can the 2min rest will be sufficient

Push through

3rounds
400M run
21 KBS
12 Pullups

Just keep moving, try not to stop and rest, it is meant to be hard and fast.

10M is a long way

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.


Pacing is the key here, try not to go all out the first 5-10rounds or so, you are going to need some left in the tank for the later rounds.