Complete the following :

20 min AMRAP:

5 pull ups
10 burpees
15 squat jumps

Then :
3 mile run @ moderate pace

Complete the following:

4 rounds of:

125 push ups

125 situps

125 squats

Then:

3X1 mile sprints

Complete the following:

3 mile run

1 mile swim

3 mile run

Complete the following:

8 rounds:

25 pull ups

25 push ups

25 situps

25 squats

Then:

4 Mile run moderate pace

Complete the following : WU: 200 m swim any stroke 500 m CSS * Rest 2 min 10 X 100 free ( 15 sec rest ) Rest 3 min 500 m CSS* Rest 2 min 10 X 100 m free ( 15 sec rest) Rest 3 min 500 m CSS* Notes : * for all [...]

Complete the following :
400 m walking lunge

Then ( rest as long as needed)

10,9,8,7…..1:
Burpees
Toes to bar
4 count mountain climbers
Pull ups

Then :
5 mile run ( soft sand if you have access)

Complete the following :

5 rounds of :
25 pull ups
200 m run
30 push ups
200 m run
35 situps
200 m run
40 squats
200 m run

Complete the following :

30 min AMRAP :
50 m bear crawl
5 burpee pull ups
50 m walking lunge
5 burpee pull ups

Then :
2X 1 mile run – max effort

Complete the following :

6 rounds :
25 burpees
25 squat jumps
400 meter run

Then :
3 mile run , moderate pace

Notes : Big hooyah to class 293, who started Hell Week today !

Complete the following :

10 rounds :
25 push ups
25 air squats
200 m swim

Then :
3 mile run at any pace

Complete the following :

5 rounds of 1 minute max effort for each exercise :
Jumps squats
Pull ups
Dips
Situps
Burpees
1 min rest

Complete the following :

10 mile run or 6 mile soft sand run

Complete the following :
5 rounds :
25 pull ups
30 burpees
400 m run

Then rest as long as needed

2 x 1 mile timed run ( 5 min rest between sets)

Complete the following : Swim: 1000 meter warm up ( any stroke) Workout : 10x 100m ( alt CSS and free , 20 sec rest, 80% effort) 1 min rest 10x 50m ( alt CSS and free, 15 sec rest, 90% effort) 1 min rest 10 x 25m ( all free, 10 sec rest max [...]

Complete the following :

3 mile run
100 burpees
100 situps
100 pull ups
100 squats
3 mile run

Notes : no rest in between , transition immediately from the run to pt and pt to the run

Complete the following :

4 mile timed run
Notes : Target time is 30 or under , failure to reach this time = 100 burpee punishment)

Then :
10 rounds of :
10 pull ups
10 squats
10 toes to bar
10 dips
10 clapping push ups

Complete the following:
20 min AMRAP:
50 m bear crawl
10 burpee pull ups
20 jump lunges
200 m run

Then ( rest as long as needed )
3 mile run at moderate pace

Complete the following :
4 rounds :
40 push ups
50 situps
60 squats
1 mile run

Notes : if you have a vest , use it

Complete the following :

1 mile run
Then
15,14,13,12….1:
Burpees
Pull ups
Squat jumps
Then
1 mile run

Complete the following :

1000 m swim ( any stroke at 80% effort)
1 min rest
5 x 100m swim ( all CSS, with 15 sec rest)
1 min rest
4 x 200 m swim ( alt free and CSS, 20 sec rest)
1 min rest
1000 m swim ( any stroke 80% effort)