Saturday, February 18, 2012
Thursday, August 7, 2008
More No Gym WODs
Burpee Workouts
1. Burpee Ladder
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 19 burpees
Return to original side do 18 burpees
Go to opposite side of room do 17 burpees
And so forth
All the way down to one.
2. Burpee/ Pull ups
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 1 Pull up
Return to original side do 19 burpees
Go to opposite side of room do 2 pull ups
Work your way down to one Burpee and up to 20 Pull ups
3. Running/Burpulls
Run 800 M
Do 21 Burpulls
Run 600 M
Do 15 Burpulls
Run 400 M
Do 9 Burpulls
(Burpulls – burpees done under a pull up bar– Do a Burpee, as you jump back up grab the pull up bar and do a pull up)
4. Running/Rocker Squat-Burpees
5 Rounds of:
200 M
15 RSB’s
(RSB- From standing position perform back fall break, use your momentum to bring yourself back to your feet in a squat position leap into the air, land do Burpee, repeat)
Pull Up Workouts
1. Traveling Lynne
5 Rounds of:
Max Push ups
Max Pull ups
2. Running/Pull ups
Run 400 M
40 Pull ups
Run 400 M
30 Pull ups
Run 400 M
20 Pull ups
Run 400 M
10 Pull ups
3. Pull Ups/HSPU
Run 800
21 Pull ups
21 HSPU
Run 600
15 Pull ups
15 HSPU
Run 400
9 Pull ups
9 HSPU
4. Pull ups/Broad Jump
3 rounds:
Run 400 M
21 Pull ups
12 Broad jumps
Standards
1. Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
2. Barbara
5 Rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3. Chelsea
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
CF/KB
1.
5 rounds:
Shadow box 3 minutes
5o Squats
(Can do with Max Pull ups or Max Push ups as well)
If you have access to a gym.
5 rounds of Shadow boxing. Each round followed by 1 minute of deadlifts. (thrusters, push press will do as well)
Technique work with the Broom stick Mile
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.
Lunge- Thruster
Lunge 50 yards
Walk back
do 10 thrusters
Lunge 50 yards
walk back
do 10 thrusters
(do this for 8-15 minutes/depending on conditioning )
Chipper Ladder
Sprint 50 yd x 10
Heavy bag carry 50 yds x 8
Bear Crawl 50 yds x6 (Stiff back legs !)
Farmers walk (with dumbbells- app weight) 50 yds x 4
Sprint 50 yds x 2
1. Burpee Ladder
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 19 burpees
Return to original side do 18 burpees
Go to opposite side of room do 17 burpees
And so forth
All the way down to one.
2. Burpee/ Pull ups
Start on one side of the room
Do 20 burpees
Go to opposite side of room do 1 Pull up
Return to original side do 19 burpees
Go to opposite side of room do 2 pull ups
Work your way down to one Burpee and up to 20 Pull ups
3. Running/Burpulls
Run 800 M
Do 21 Burpulls
Run 600 M
Do 15 Burpulls
Run 400 M
Do 9 Burpulls
(Burpulls – burpees done under a pull up bar– Do a Burpee, as you jump back up grab the pull up bar and do a pull up)
4. Running/Rocker Squat-Burpees
5 Rounds of:
200 M
15 RSB’s
(RSB- From standing position perform back fall break, use your momentum to bring yourself back to your feet in a squat position leap into the air, land do Burpee, repeat)
Pull Up Workouts
1. Traveling Lynne
5 Rounds of:
Max Push ups
Max Pull ups
2. Running/Pull ups
Run 400 M
40 Pull ups
Run 400 M
30 Pull ups
Run 400 M
20 Pull ups
Run 400 M
10 Pull ups
3. Pull Ups/HSPU
Run 800
21 Pull ups
21 HSPU
Run 600
15 Pull ups
15 HSPU
Run 400
9 Pull ups
9 HSPU
4. Pull ups/Broad Jump
3 rounds:
Run 400 M
21 Pull ups
12 Broad jumps
Standards
1. Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
2. Barbara
5 Rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3. Chelsea
Every minute on the minute for 30 minutes:
5 Pull ups
10 Push ups
15 Squats
CF/KB
1.
5 rounds:
Shadow box 3 minutes
5o Squats
(Can do with Max Pull ups or Max Push ups as well)
If you have access to a gym.
5 rounds of Shadow boxing. Each round followed by 1 minute of deadlifts. (thrusters, push press will do as well)
Technique work with the Broom stick Mile
25 Back squats,
25 Front Squats,
25 Overhead Squats,
Run 400 meters,
25 Shoulder Press,
25 Push Press,
25 Push-Jerk,
Run 400 meters,
50 Squat Cleans,
Run 400 meters,
50 Snatches,
Run 400 meters.
Lunge- Thruster
Lunge 50 yards
Walk back
do 10 thrusters
Lunge 50 yards
walk back
do 10 thrusters
(do this for 8-15 minutes/depending on conditioning )
Chipper Ladder
Sprint 50 yd x 10
Heavy bag carry 50 yds x 8
Bear Crawl 50 yds x6 (Stiff back legs !)
Farmers walk (with dumbbells- app weight) 50 yds x 4
Sprint 50 yds x 2
Tuesday, June 24, 2008
No Gym WODs
4 x 400m sprint with 2 minutes rest.
3 x 800m sprint with 3 minutes rest.
Michael: 3 rounds of 800m, 50 back ext (sub good mornings/supermans), & 50 sit ups.
Tabata Something, pick four exercises do 4 minutes (20 seconds on 10 seconds) rest of each exercise.
Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 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 for time.
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.
Run 1 mile for 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 10, 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 10x.
Tabata squats. 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.
5x 400M sprints.
10 X 100 m dash.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
10 vertical jumps, run 400 meters, 5 rounds.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
"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.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
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%.
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
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.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
sprint 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/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. 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
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
run 200 meters, 50 squats, 3 rounds
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
3 x 800m sprint with 3 minutes rest.
Michael: 3 rounds of 800m, 50 back ext (sub good mornings/supermans), & 50 sit ups.
Tabata Something, pick four exercises do 4 minutes (20 seconds on 10 seconds) rest of each exercise.
Run 1/2 mile 50 air squats - 3 rounds.
10 push-ups 10 sit ups 10 squats - 10 rounds.
200 air squats for time.
"Susan" Run 200m 10 squats 10 push ups 5 rounds.
Sprint 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 for time.
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.
Run 1 mile for 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 10, 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 10x.
Tabata squats. 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.
5x 400M sprints.
10 X 100 m dash.
Run 1 mile, lunging 30 steps every 1 minute.
handstand 30 seconds and 20 air squats, 5 rounds.
100 air squats. For time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
10 air squats every 1 minute of your 1 mile run.
100 burpies for time.
10 vertical jumps, run 400 meters, 5 rounds.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Sprint 100 meters, Walk 100 meters, 10 rounds.
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
10 walking lunges, 10 push-ups, 10 rounds.
Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
10 burpies, 100meter sprint 10x for time.
"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.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
10 push-ups, 10 squats, 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Run 1 mile with 100 air squats at midpoint, for time.
7 squats, 7 burpies, seven rounds, for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
Run 1 mile, plus 50 squats-for time.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
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%.
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
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.
sprint 100m 30 squats...8 rounds.
30 push ups, 30 second handstand or Plebs Plank..3 rounds.
10 sit ups and 10 burpies...10 rounds-for time.
250 jumping jacks...for time.
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
Tabata Push-ups.
with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
Run 1 minute, squat 1 minute 5 rounds.
10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
Do Tabata Squats with eyes closed.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
sprint 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/sprint 30 air squats, 3rounds for time.
20 jumping jacks, 20 burpies, 20 air squats...3 rounds
Warm up. 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
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
run 200 meters, 50 squats, 3 rounds
Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.
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