Warm-up: Athletes choice 10-12 minutes

100 Burpee Challenge Day 6 of 30

METCON:

Candy

5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

Warm-up: 1 mile run-keep track of your time

Day 2 of 30 for the 100 burpee challenge.

METCON: Reps for time of:

50-40-30-20-10 reps, for time of:

• Dumbbell Snatch, pick load (you could use anything that has some weight to it. (ex. gallon of ice cream, large bag of candy or a small child)
• Sit-up

Complete all at once or throughout the day.

Warm-up: Run for 20 minutes and record your distance.

30 day burpee challenge day 1 (inspired by Coach EB)

METCON:

Accumulate 8 minutes in Plank Hold.

Everytime you need to rest complete 1 round of the following:

• 20 Glute bridges
• 15 Air Squats
• 10 push-ups

Work for the day:

20-16-12-8-4 reps, for time of:

Burpee

V-ups

then

For time:

• 75 Flutter kicks (4 count = 1 rep)
• 75 Weighted Squats (pick load)
• 50 Flutter kicks (4 count = 1 rep)
• 50 Weighted Squats (pick load)
• 25 Flutter kicks (4 count = 1 rep)
• 25 Weighted Squats (pick load)

Warm Up:

• 5 Min jog
• 100 jumping jacks
• 30 jumping squats
• 5 minutes of hip/quad/ham stretch

Strength: Dips

• Every 2 minutes complete 10 dips and max effort diamond pushups for 10 miutes

METCON: 4 rounds, 45 secs per station, for reps:

• Jumping Lunges
• Rest 45 secs
• Dive bomber push-ups
• Rest 45 secs
• Burpee with a big jump
• Rest 45 secs

Warm Up: 5 rounds for quality

• 20 push-ups
• 30 4-count flutter kicks
• 50 air squats

Strength: Push-ups

• Weighted Push-ups (pick load)
  • Death by weighted push-ups
  • 1 rep on the first minute
  • 2 reps on the second minute
  • continue until failure

METCON:

Run 3 miles for time.

Record your time on Beyond the Whiteboard App!!!

Home Work out:

Warm Up:

• 400m run
• 10 Burpees a min for 7 minutes
• Timed 1 mile run
• 5 min jog, record distance in 5 minutes

Strength: Hand Stand Push Ups:

• 3 Hand Stand Push Ups every minute for 5 minutes
  • Scaled = 10 second Hand Stand Holds or 1 Wall walk

Rest 5 minutes then repeat 3 times.

Metcon:

4 rounds for time of:

• Run, 400 m
• 50 Air Squats
• 15 Burpees