2.
100 Single Unders (Jump Rope) 50 Squats 5 rounds for time
3. AMRAP in 20 minutes: -10 Burpees -15 Squats -20 Knees-to-chin (laying down)
4. 10 Rounds of: -10 Broad Jump Burpees -10 Jumping Lunges
5. 10 rounds of - 10 burpees - 10 situps
6. 5 Rounds -15m Bear Crawl -20 Push-ups -15m Crab Walk -20 Jump Squats -15m Broad Jump Burpees -20 Mountain Climbers
7. 3 rounds for time -Run 1/2 mile -50 squats
8. 10 Rounds for time -10 push-ups -10 sit ups -10 squats
9. 200 squats for time
10. “Susan” 5 rounds for time - Run 200m - 10 squats - 10 push-ups
11. 3 rounds for time - Sprint 200m - 25-push ups
12. Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
13. 20 rounds for time - 5 push-ups - 5 squats - 5 sit ups
14. Invisible Fran: 21-15-9 for time -Squats -Push-ups
15. 6 rounds for time - 10 push-ups - 10 squats - 10 sit ups
16. 5 rounds for time - 100 Single unders Jump Rope - 50 Squats
17. “Annie” Double-Unders (Jump Rope) Sit-ups 50-40-30-20-10 Rep Rounds for Time
18. 5 Rounds for Time - 3 vertical jumps - 3 squats - 3 long jumps
19. 100 Squats for Time
20. 10 Rounds for Time - 10 Push-ups - 10 Squats - 10 Situps
21. 10-9-8-7-6-5-4-3-2-1 - Burpees - Sit ups.
22. 5 Rounds for Time - Run 400 meters (1:30-2:30 mins) - 30 Squats
23. 250 jumping jacks For Time
24. 5 Rounds – Count Squats - Run 1 minute - Squat for 1 minute
25. Run 1 mile and do 10 push-ups every 1 minute.
26. Handstand practice, 25 tries at free handstands, then a 1 mile run
27. 10 Rounds for Time - 10 push-ups - 10 squats
28. For Time - 100 jumping jacks - 75 squats - 50 push ups - 25 burpees
29. 100 Push-ups for Time
30. 5 Rounds for Time - 10 vertical jumps - run 400m
31. 10 Rounds for Time - 10 Push-ups - 100m Sprint
32. 5 Rounds for Time - Handstand 30 seconds - 20 squats
33. 4 Rounds for Time - 10 vertical jumps - 10 push-ups - 10 sit ups
34. - 2 minute max push ups - 1 minute break
- 2 minutes max sit ups
- 1 minute break
- 2 minute max squats
35. 5 Rounds For Time - 20 Lunge steps - 20 squats - 10 pushups
36. 100 Burpees for Time 37. 7 Rounds for Time - 7 Squats - 7 Burpees
38. 10 Rounds for Time - Sprint 100m - Walk 100m
39. 3 Rounds for Time - 50 sit-ups - 400m run walk
40. 10 Rounds for Time - 10 walking lunges - 10 push-ups
41. 10 Rounds for Time - 10 burpees - 100meter sprint
42. 4 Rounds for Time - Run 400m - 50 squats
43. Run 1 mile and do 10 push-ups every 1 minute.
44. 5 Rounds for Time - Ten vertical jumps jump as high as you can, land and do it again) - 10 push-ups
45. 3 Rounds for Time - 20 jumping jacks - 20 burpees - 20 squats
46. 5 Rounds for Time -30 second handstand against a wall, - followed by a 30 second static hold at the bottom of the squat
47. Run 1 mile for time.
48. 3 Rounds for Time - Run 200m - 50 squats
49. 25 reps for time - Handstand 10 seconds jack-knife to vertical jump
50. 50-40-30-20-10 Rep Rounds for Time - Single unders (Jump Rope) - Pushups
51. AMRAP in 10 minutes - 3 Burpees - 4 pushups - 5 squats
52. 10 rounds - 30 second squat jump - 30 second rest
53. 4 rounds for time - 1/2 mile run - 50 squats
54. 3 Rounds For Time - 20 tuck jumps - 30 second handstands.
55. 8 Rounds for Time - Sprint 100m - 30 squats
56. Handstand practice, 25 tries at free handstands, then a 1 mile run
57. 20 Rounds for Time - 5 squats - 5 push-ups - 5 sit ups
58. For Time Run 1 mile with 100 squats at midpoint
59. 10 Rounds for Time - 10 sit ups - 10 burpees
60. Bottom to bottom tabata squats 8 Rounds 20 second of work and 10 seconds of a squat hold Run 1 mile
61. 10 Rounds - Handstand hold, 30 seconds, - Squat hold 30 seconds
62. 4 Rounds for Time - 20 sit ups - 20 push-ups - 400m Run
63. 100 squats 3 min. rest 100 squats
64. 3 Rounds for Time - Run 200m - 50 squats
65. 5 Rounds for Time - With eyes closed do 10 squats, open eyes.. - Do 10 push ups eyes closed
66. 10 Rounds for Time - Run 100m - 20 squats
67. Test yourself on a max set of push ups, tight body chest to the floor, full extension!
68. Tabata Tuck jumps and Sit-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
69. Run 1 mile, stopping every minute to do 20 squats.
71. For Time - 25 squats - 5 push-ups - 20 squat - 10 push-ups - 15 squat - 15 push-ups - 10 squat - 20 push-ups - 5 squat - 25 push-ups
72. 5 Rounds for Time - 50 Step-ups or Box Jumps - 10 Burpees
73. Tabata Squats with eyes closed: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
74. 4 Rounds for Time - 50 squats Rest for 2 minutes between rounds.
75. 5 Rounds for Time - 20 Lunge Steps - 20 Squats - 10 Push-ups
76. 40-30-20-10 - Walking lunges - Push-ups
77. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
78. Run 5 minutes turn around and go back in less than 5 minutes 21-15-9 - Vertical jumps (As High as Possible) - Pushups Repeat the run…5 min out less than 5 back.
79. Tabata Tuck jumps and Sit-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
80. 1 Round for Time - 100 Push-ups - 100 Sit-ups - 100 Squats
81. 5 Rounds for Time - 30 Push-ups - 40 Sit-ups - 50 Squats
82. Max Rounds in 20 minutes - 5 Pushups - 10 Situps - 15 Squats
83. 21-15-9 Rep Rounds for Time - Lunges (each leg) - Handstand Push-ups
84. 3 Rounds for Time - Run 400 meters (or any sprint distance – 1:30-2:30 min long) - 50 squats - 25 pushups
85. 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time - Burpees - Pushups - Situps
86. 5 Rounds for Time - Run 400 meters (1:30-2:30 mins) - 30 Squats
87. 3 Rounds for Time - Run 800 meters (Run about 5 mins) - 50 Squats - 50 Sit-ups
88. 1 Round for Time - Run 1 mile - 100 Push-ups - 200 Squats - Run 1 mile
89. 21-15-9 Rep Rounds for Time - Handstand Push-ups - Chair Dips - Push-Ups
90. 1 Round for Time - 21 Pushups - 42 Squats - 15 Pushups - 30 Squats - 9 Pushups -18 Squats
91. 2 Rounds for Time - 20 Double-Unders - 30 Walking Lunges - 40 Push-ups - 30 Squats - 20 Sit Ups - 10 Box Burpees
92. 1 Round for Time - Run 400 meters - 50 Squats - Run 400 meters - 50 Push-ups - Run 400 meters - 50 Sit-ups - Run 400 meters
93. For Time - 50 Walking Lunges (each leg) - 800 M run - 50 Walking Lunges
94. 5 Rounds - Shuttle run (aka Suicide’s) – 20-50 meters - 10 Burpees
95. 50-35-15 - Leg lifts - Pushups - Situps
96. For Time - 30 HSPU - 40 Jump squats - 50 Situps - 60 Squats - 70 Double unders
97. 20 min AMRAP - 10 Bench dips - 10 Box jumps - 10 Lunges (each leg)
98. For Time - 60 Pushups/30 HSPU - Run 400 m - 40 Pushups/20 HSPU - Run 800 m - 20 Pushups/10 HSPU - Run 1 mile
99. 10 minute Run For Time - 100 Push-ups - 200 Sit-ups - 300 Squats 5 minute Run
100. Jail House Walk Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply: For Time 10-9-8-7-6-5-4-3-2-1 Burpees
With a Walk across the room and back between each set