30 Day No Equipment Week 7 Day 3
2 rounds for time: 45 Air Squat 45 Sit-up 45 Superman 30 Star Jump 30 Flutter Kick (each leg) 30 Push-up 15 Steps Walking Lunge (each leg) 15 Russian Twist (over and back)
2 rounds for time: 45 Air Squat 45 Sit-up 45 Superman 30 Star Jump 30 Flutter Kick (each leg) 30 Push-up 15 Steps Walking Lunge (each leg) 15 Russian Twist (over and back)
7 rounds: 40yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 5 rounds: 60yd Shuttle Run (alternate shuttles with a partner) (200m recovery walk) 3 rounds: 80yd Shuttle Run (alternate shuttles with a partner) A shuttle run is out and back. For a 40yd shuttle, place a cone [...]
For time: 100 Commandos Commando is a burpee followed by alternating jumping lunges.
5 rounds: 25m Walking Lunge 25m Butt Kicks 25m Bear Crawl 25m High Knees 100m Recovery Walk 3 rounds: 1:00 Plank Hold 1:00 Superman Hold
3 rounds for time: 800m Run (rest 2:00 between rounds)
AMRAP 16:00 2-4-6-8-10..continue increasing by 2's Mountain Climber Bicycle Crunch Hindu Push-up Russian Twist
10 rounds: 10 Tuck Jump 50m Sprint (walk back recovery)
For time: 25m Bear Crawl 75 Air Squat 75 Sit-up 75 Push-up 75 Sit-up 75 Air Squat 25m Bear Crawl
3 rounds for total reps: Max Unbroken Single-Arm Kettlebell Swing 53/35 (Rt Arm) (rest :30) Max Unbroken Diamond Push-up (rest :30) Max Unbroken Single-Arm Kettlebell Swing 53/35 (Lt Arm) (rest :30) Max Unbroken Push-up (rest 2:00) If you don't have a kettlebell, use a dumbbell, milk jug, etc..
At Jog Pace: *300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace: *300yd Shuttle Run (rest 1:30) For time: *300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace: *300yd Shuttle Run (rest 1:30) At Jog Pace: *300yd Shuttle Run *to complete a 300yd shuttle: Place a cone at 25yd. Sprint to the cone and back [...]
As many Rounds as Possible in 20:00 20 Pike Push-up 30 Steps Walking Lunge 20 Kick Sit (each side) 30 Superman 20 Push-up 30 Jumping Jack 20 V-up
8 rounds: 100m Jog 100m Sprint 100m Walk