July 21-27th

Complete the same workout 3 times this week

50 Push Ups
100 Sit Ups
150 Air Squats
200 Meter Sprint
250 Jump Ropes

*you can break up the reps however you want
this workout is for time- post times

Jul 14- 20th

Sorry the blog was late this week.


1. Warm Up

2x400 M run @75%
*rest exactly 90 seconds in between
+

Work up to a 1 rep max back squat and post the weight
(If you dont have access to weights do 200 Air Squats for time)

+
3 Rounds for time-
10 Burpees
25 Sit Ups

+
Stretch!!!!!


2. Warm Up

500 Jump Rope for time
+

Work up to a 1 rep max bench press and post weight
(If you don't have access to weights do 75 push ups for time)
(try to avoid doing them from the knees- but you can scale and go to knees if needed)

+
8 Rounds
100 M Sprint (every sprint start by laying on your back)
*rest exactly 90 seconds between rounds- The sprint should be a 120% effort!!!

JUL 7th-13th

1. Warm Up

For time-
5 Rounds
Run 400 M
*rest 2 min exactly
(report total time of 5 rounds with rest)
+
Accumulate 5 minutes of a plank
+
Stretch


2. Warm Up

For Time-
50 Air Squats
50 Sit Ups
40 Air Squats
40 Sit Ups
30 Air Squats
30 Sit Ups
20 Air Squats
20 Sit Ups
10 Air Squats
10 Sit Ups
(report time)

+
 For Time
500 Jump Ropes
(report time)

3. Warm Up

For Time
3 Rounds
Sprint 100 M
20 Push Ups
15 KB Swings
10 Box Jumps
* rest exactly 3 min

+
4x25 flutter kicks
+ Stretch

4. Warm Up

For Total Reps
*rest as needed between sets

3 min of Jump Rope
(report total reps completed)
+
3 min of Burpees
(report total reps completed)
+
3 min of Sit Ups
(report total reps completed)