Training

◦ 3 rounds:
Run 1/2 mile
50 air squats

◦ 10 rounds:
10 push-ups
10 sit ups
10 squats

◦ For time: 200 air squats

◦ “Susan” – 5 rounds
Run 200m
10 squats
10 push ups

◦ 3 rounds for time:
Sprint 200m
25 push ups

◦ 3 rounds for time:
10 Handstand push ups
200m run

◦ Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds
Squats
Push ups

◦ 20 rounds for time:
5 push ups
5 squats
5 sit ups

◦ For time: Walk 100 meters on your hands, even if it is 2 meters at a time.

◦ For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

◦ For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

◦ Handstand/Headstand:
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

◦ 6 rounds for time:
10 push ups
10 air squats
10 sit ups

◦ 5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

◦ 8 rounds for time:
Handstand 30 seconds
10 squats

◦ 10 rounds for time:
10 push-ups
100M dash

◦ 5 rounds, each for time: 400M sprints

◦ 10 rounds, each for time: 100 m dash

◦ For time: Run 1 mile, lunging 30 steps every 1 minute

◦ 5 rounds for time:
Handstand 30 seconds
20 air squats

◦ For time:
10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

◦ 4 rounds, each for time: 25 jumping squats

◦ 4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

◦ For time: 10 air squats every 1 minute of your 1 mile run

◦ For time: 100 burpies

◦ For time: Run 1 mile

◦ 10 rounds for time:
10 push-ups
10 squats
10 sit ups
10 rounds

◦ 5 rounds for time:
10 vertical jumps
run 400 meters

◦ Handstand: spend a total of 3 minutes in a handstand

◦ For time: 100 air squats

◦ 5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

◦ 10 rounds, for time:
Sprint 100 meters
Walk 100 meters

◦ For time: 100 push ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
Burpies
Sit ups

◦ 3 rounds for time:
50 sit-ups
400 meter run or sprint or walk

◦ 10 rounds for time:
10 walking lunges
10 push-ups

◦ For time: 50 split jumps

◦ 4 rounds for time:
Handstand for 30 seconds or 5 handstand push ups
400 meter run

◦ 10 rounds for time:
10 burpies
100meter sprint

◦ L Sit:
“L” sit off the floor. 10 rounds of 10 seconds
(if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

◦ 4 rounds for time:
run 400 meters
50 air squats

◦ 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

◦ 5 rounds for time:
Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

◦ 20 rounds for time:
1 burpee
10 air squats

◦ 3 rounds for time:
Run 1/2 mile
50 air squats

◦ For time: Run 1 mile with 100 air squats at midpoint

◦ 7 round for time:
7 squats
7 burpies

◦ 5 rounds for time:
Burpee to the push up position,
Do 10 push ups
Burpie out

◦ For time: Run 1 mile, plus 50 squats

◦ 10 rounds – 30 seconds each:
Plebs plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.

◦ 10 rounds – 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

◦ Handstand practice: 25 tries at free handstands, then a 1 mile run at 80%.

◦ 25 reps for time: Handstand 10 seconds jack-knife to vertical jump

◦ Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

◦ 5 rounds, each for time: 50 air squats x 5. Rest equal amounts as it took to do each 50

◦ Run 1 mile and do 10 push-ups every 1 minute

◦ 8 rounds for time:
Sprint 100m
30 squats

◦ 3 rounds, for time:
30 push ups
30 second handstand or Plebs Plank

◦ 10 rounds for time:
10 sit ups
10 burpies

◦ 10 rounds:
Handstand hold, 30 seconds,
Squat hold 30 seconds

◦ For time:
250 jumping jacks

◦ For time:
100 jumping jacks
75 air squats
50 push ups
25 burpies

◦ 5 rounds:
30 second handstand against a wall
30 second static hold at the bottom of the squat

◦ 5 rounds for time:
10 air squats with eyes closed
open eyes
10 push ups eyes closed

◦ 5 rounds:
Run 1 minute
Squat 1 minute

◦ 5 rounds for time:
10 push-ups
10 hollow rocks
Run 200 meters

◦ Do Tabata Squats with eyes closed

◦ Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

◦ 4 rounds for time:
20 sit ups with support under the lumbar spine
20 push ups
Run 400m

◦ 8 rounds:
Handstands, 30 second hold
30 second static squat
30 second rest

◦ 10 rounds for time:
Sprint 50 meters
10 push ups

◦ 4 rounds:
50 air squats
rest for 2 minutes between rounds

◦ 3 rounds:
20 tuck jumps
30 second handstands

◦ 3 rounds for time:
400m run/sprint
30 air squats

◦ 3 rounds for time:
20 jumping jacks
20 burpies
20 air squats

◦ Handstand 5x 30 seconds.
Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in
between that is as long as it took you to run your first 800.

◦ 10 rounds: 50 meter sprint

◦ Test yourself on a max set of push ups…tight body chest to the
floor…full extension! If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time

◦ Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of:
Tuck jumps
Sit ups

◦ 3 rounds for time:
Run 400m
Air squat
30 hand stand
30 seconds

◦ 5 rounds for time:
30 second handstand
60 second squat hold ( at the bottom of the squat)

◦ 3 rounds for time:
Run 200 meters
50 squats

◦ 3 rounds for time:
20 Air squats
20 Burpies
20 Push-Ups

◦ For time:
10-9-8-7-6-5-4-3-2-1
Air squat
Push up

◦ 5 rounds for time:
100M dash
10 air squats
Rest 2 minutes between rounds

◦ For time:
1 mile run
20 lunges at every minute

◦ 5 rounds:
run 200 meters
20 air squats

◦ 20 rounds:
1 burpee
10 air squats

◦ 21-15-9:
Push ups
Hollow rocks
Jump squats

◦ For time:
50 push ups
50 squats
50 hollow rocks

◦ For time:
10-9-8-7-6-5-4-3-2-1:
push up
jumping squat

◦ 5 rounds for time:
30 second handstand
30 air squats

◦ 5 rounds for time:
run 800 meters
30 squats
30 push-ups

◦ 5 rounds for time:
10 push ups
10 squats
run 200 meters

◦ 10 rounds for time:
10 push ups
10 sit ups
10 squats

◦ 4 rounds for time:
Run 400 meters
20 burpies

◦ For time:
100 air squats
50 push ups
1 mile run

◦ 21-15-9 for time:
Jump squats
Handstand push ups

◦ For time:
100 air squats
1 mile run

◦ 5 rounds for time:
20 squats
20 push-ups
20 sit ups

◦ 21-15-9 for time:
Sit ups
Push ups
Air squats

◦ 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute

◦ 4 rounds for time:
20 pull ups
20 push ups

◦ “PR DAY”:
Pick any two metabolic or gymnastic events and go for a personal record!

◦ 5 rounds for time:
5 handstand push ups
10 burpees

◦ 5 rounds for time – while wearing 15# weight vest:
Run up Hill (230m long, 22m rise, 9 degree incline)
5 push ups
Run down Hill
5 push ups