Run 1/2 mile 50 air squats – 3 rounds.
10 Push-ups 10 sit ups 10 squats – 10 rounds.
200 Air squats.
Run 200m 10 squats 10 push ups – 5 rounds.
Run 200m and do 25 push ups – 3 rounds.
10 Handstand push ups and a 200m run – 3 rounds.
Tabata squats and tabata pushups.
5 Push ups 5 squats 5 sit ups – 20 rounds.
Walk 100 meters on your hands, even if it is 2 meters at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
Invisible Fran…21-15-9 of air squats and push ups.
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.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 15, and then come back down to one.
3 Vertical jumps 3 squats 3 long jumps – 5 rounds.
Handstand 30 seconds and 10 squats - 8 rounds.
10 Push-ups 100m dash – 10 rounds.
5x 400m Sprints.
10 X 100m Run.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
Handstand 30 seconds and 20 air squats – 5 rounds.
100 air squats.
4x 25 Jumping squats. Rest 30 sec between rounds.
10 Vertical jumps, 10 push ups, 10 sit ups – 4 rounds.
10 Air squats every 1 minute of your 1 mile run.
10 Push-ups, 10 squats, 10 sit ups -10 rounds.
10 Vertical jumps, run 400 meters – 5 rounds.
Spend a total of 3 minutes in a handstand.
Handstand 1 minute, hold bottom of the squat for 1 minute - 5 rounds.
Sprint 100 meters, walk 100 meters – 10 rounds.
100 Push ups.
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
50 Sit-ups, 400m run – 3 rounds.
10 Walking lunges, 10 push-ups – 10 rounds.
Handstand for 30 seconds or 5 handstand push ups, 400m run – 4 rounds.
10 Burpees, 100m sprint – 10 rounds.
“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!
Run 400 meters, 50 air squats – 4rounds.
Handstand 30 seconds, to squat hold 30 seconds – 10 rounds.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups - 5 rounds.
Run 1 mile.
10 Push-ups, 10 squats – 10 rounds.
Run 1 mile with 100 air squats at midpoint.
7 squats, 7 burpees – 7 rounds.
Burpee to the push up position, do 10 push ups, burpee out – 5 rounds.
Run 1 mile, plus 50 squats.
100 burpees.
5 squats, 5 push-ups, 5 sit ups – 20 rounds.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
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.
Run 100m 30 squats – 8 rounds.
30 Push ups, 30 second handstand – 3 rounds.
10 Sit ups and 10 burpees – 10 rounds.
250 Jumping jacks.
100 Jumping jacks, 75 air squats, 50 push ups, 25 burpees.
Run 1 minute, squat 1 minute – 5 rounds.
Air squat x 10, push up x 10, sit up x 10 – 3 rounds.
10 Push-ups, 10 hollow rocks, run 200 meters – 5 rounds.
Tabata Squats with eyes closed.
Bottom to bottom ( 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)…..tabata squats.
20 Sit ups with support under the lumbar spine, 20 push ups, run 400m – 4 rounds.
Run 50 meters, 10 push ups - 10 rounds.
50 Air squats, 4 rounds. Rest for 2 minutes between rounds.
3x 20 Tuck jumps. 3x 30 second handstands.
400m Run 30 air squats, 3rounds.
20 Jumping jacks, 20 burpees, 20 air squats – 3 rounds
Run 100 meters and do 20 air squats – 10 rounds.
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.
100 air squats 3 min. Rest, 100 air squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
10x 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…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups.
50 Burpees for time.
5 Pushups, 5 squats, 5 sit-ups – 20 rounds.
Run 1 mile, stopping every minute to do 20 air squats.
30 Second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds.
Run 200 meters, 50 squats – 3 rounds.
Air squats x 20, Burpees x 20, Push-Ups x 20 – 3 rounds.
3 Burpees, 6 supermans, 9 Situps – AMRAP in 10 min
100 Unbroken double unders
20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds
Most travel wods courtesy of Eva T
