Winter Break

Sorry for the delay. I will be in Cabo for the next 7 days. Any questions on these workouts ask ASAP. When it comes to how much weight you should use, it shouldn't be a walk in the park. Form always first, if you dont have access to a gym you need to be doing workout A at least 3 days a week and running sprints. Enjoy the holidays here are 6 workouts you can do over the break, please comment and leave the weight you used and if its for time share how fast you did it. I am expecting EVERYONE to COMMENT. And pay attention to the script, don't skim through information about no winter sports and then the next day your posting pictures of you snowboarding. Happy Holidays everyone be safe!

1.
For Time
100 Air Squats
20 Burpees
*Rest 90 Seconds
75 Push Ups
15 Burpees
*Rest 60 seconds
100 Sit Ups
10 Burpees

+ 
Accumulate 5 minutes of a plank hold

2.
20 Minutes on the minute every minute
Odds- 3 Bench Press (should be 70-80% of 1 rep max)
Evens- 20 Kettle Bell swings should be at 25 pounds at least but shoot for 45

+ 
4 Rounds
Side Plank 45-60 seconds
Side Plank 45-60 seconds


3. 
5 Rounds
3 Squats and 70-80% of 1 Rep Max
*Rest 90 seconds
80 Jump Ropes
*Rest 90 seconds

+
Against a three-minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

4.
Run 1 Mile
(for time)

5.
For time:
40 Wall Ball Shots
20 Pull-Ups (pronated grip- dont know? google it.) 
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

6.
Run 1/2 mile 50 air squats – 3 rounds.
*or
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.