July 12-21 2013

I will be out of town for the next week so take the time to either de-load or get creative with your workouts.  Below is a list of workouts that can be done without equipment anywhere you like.  There will be no strength and conditioning classes until Sunday July 22nd.  See you then. 

–1–
20 min AMRAP
10 Push ups
15 Squats
20 Jump Rope

–2–
(5 Rounds)
50 Mountain Climbers
40 Sit Ups

–3–
(6 Rounds)
20 Walking Lunge
20 Push Ups

–4–
10 Burpees
20 Squats
30 Push Ups
10 Burpees
40 Sit Ups
50 Jump Rope
60 Mountain Climbers
30 Walking Lunge
60 Mountain Climbers
50 Jump Rope
40 Sit Up
10 Burpees
30 Push Up
20 Squats
10 Burpees

–5–
40-30-20-10 Squats & Push Ups (start and end with 25 Burpees)

–6–
100-Mountain Climbers 50-Situp 25 Pushup 50 Mountain Climbers 25 Push Ups 50-Situp 100-MC

–7–
(5 Rounds) Handstand 30 seconds (on wall if needed) 20 squats

–8–
(3 Rounds) Hold bottom of squat for 30 seconds 15 push ups 30 sit ups

–9–
(10 Rounds) 10 push ups / 20 Walking Lunges

–10–
200 air squats for time

–11–
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and Pushups and a 100 jump rope between odd set

–12–
Run 5K

DO ALL AT FULL INTENSITY