NO EQUIPMENT NEEDED:

Run (50m, 100, 200, 400, 800, 1mile etc), Shuttle runs, Backwards run, pushups, clapping pushups, hand release pushups,  situps, air squats, lunges, jumping squats, jumping lunges, burpees, hand release burpees, inverted burpees, backflip burpees, tuck jumps, handstands, headstands, handstand pushups, handstand shoulder tap, wall climbs, broad jumps, burpee broad jumps, pistols, hollow rocks, supermans, mountain climbers, situp to standing….the list goes on and on!  Get creative!

A few examples of for time workouts: (complete as fast as you can)

• 150 Burpees
• 150 tuck jumping squats
• 75 Inverted Burpees
• 400 Walking Lunges
• 2 Rounds for time of:
  35 ft walk on hands
  35 tuck jumps
  35 ft broad jumps
  35 tuck jumps
• 3 Rounds for time:
  25 Burpees
  50m walking lunge
• 4 Rounds for time:
  Run 400m
  50 squats
• 5 Rounds for time:
  40 jumping squats
  7 Handstand pushups
• 5 Rounds for time:
  50 Squats
  20 Push-ups
• 5 Rounds:
  50 Walking Lunges
  15 Handstand Push-up
• 8 rounds for time:
  Handstand, 30 second hold
  10 squats
• “Griff”
  Run 800m
  Run 400m Backwards
  Run 800m
  Run 400m Backwards
• 21-15-9 reps for time of:
  Tuck Jumps
  Pushups
• 50-40-30-20-10 reps for time of:
  Tuck Jumps
  Sit-ups
• 50-40-30-20-10 reps of
  Sit-ups
  Squats
  Push-ups

DEATH BY…
With a continuously running clock, complete 1 in the first minute, 2 in the second minute, 3 In the 3rd minute, etc. Continue until you cannot complete the required number in the minute.

• Death by Burpees
• Death by Air squats (every 30seconds to make it tougher)
• Death by Pushups
• Death by 10m Run
• Death by Handstand Pushups

AS MANY ROUNDS AS POSSIBLE IN X MINUTES: (X can be any time you want to workout for 5 min, 10min, etc)

• AMRAP in 8 minutes:
  6 Handstand Push-Ups
  4 Burpees

• AMRAP in 10 min
  10 pushups
  10 pistols (5 each leg)
• AMRAP in 12min
  3 Wall climbs
  20 Air Squats
• AMRAP in 20min
  2 Wall Climbs
  20 Air Squats
  200m Run

Some Equipment Needed (jumprope, kettlebell, abmat)


FOR TIME:

• 21-15-9 reps of
  Burpees
  Box Jumps (you can jump onto park bench, tree stump, hotel bed, etc. If you can’t find something to jump onto you, you can do broad jumps or tuck jumps)

• “Annie”
  50-40-30-20-10 reps for time of:
  Double Unders
  Situps
• For time
  50 situps
  50 double unders
  50 situps
  50 burpees
  50 situps
  50 walking lunge
  50 situps
• 3 Rounds for Time
  50 double unders
  75 squats
• 5 Rounds for time
  20 Overhead Squats (broomstick is fine)
  20 Pushups
• 5 Rounds for time
  10 Overhead Walking Lunges with Kettlebell
  15 Kettlebell Swings
• 7 Rounds for time of
  15 Sit-ups
  15 Overhead Squats
• 50-40-30-20-10 reps for time
  Kettlebell Swing
  Burpee
• For Time
  80 Squats 40 Kettlebell Swings 20 Push-ups
  40 Squats 20 Kettlebell Swings 10 Push-ups
  20 Squats 10 Kettlebell Swings 5 Push-ups
  40 Squats 20 Kettlebell Swings 10 Push-ups
  80 Squats 40 Kettlebell Swings 20 Push-ups
  40 Squats 20 Kettlebell Swings 10 Push-ups


WORKS WHEN ON THE ROAD BUT HAVE ACCESS TO A “GYM”

• “Cindy”
  AMRAP in 20 min
  5 Pullups
  10 Pushups
  15 Squats
• “Mary”
  AMRAP in 20 min.
  5 HSPU
  10 Pistols (5 each leg)
  15 Pullups
• 3 Rounds for time of
  500m row
  50 Walking Lunges
• 3 Rounds for time of
  500m row
  21 Burpees
  400m run
• “Izo”
  150 Dumbbell thrusters for time 40/25#
• 10 Rounds for time
  10 Dumbbell squats
  10 Dumbbell Push Press
• 21-15-9 Reps for time
  Dumbbell Cleans 40/25
  Buprees
• 30-20-10 Reps for time
  Dumbbell Snatches
  Burpees


GET CREATIVE AND CREATE YOUR OWN!  HAVE YOUR CAMERA READY WE’D LOVE TO SEE YOU IN ACTION WHILE YOU ARE AWAY!