Ofelia

5 min plank

3 Rounds:
20 Bastard burpees
30 Sit ups
40 Superman
50 Jumping jacks
60 Russian twists

‪300 Abs (any type)

The sunny WOD

5 Rounds

20 Skater jumps
40 metres Broad jumps
20 Jumping lunges
40 metres Bear crawl

‪300 Abs (any type)

Springtime

A) 6 rounds as quick as possible:
Run 100 mts
Rest 8 seconds

b) 4 rounds for time:
Run 100 mts
20 push ups
20 sit ups
20 mountain climbers

300 ABS (any type)

Bastard muahahaha

3 ROUNDS (as fast as possible - record your time!)
20 Plank with rotation
20 sit-ups
20 Hollowrocks
20 Decksquats
20 Bastard Burpees

Train, lazy ass, train

AMRAP 15 minutes

16 burpees
8 pushups
16 iceskaters
8 hindu pushups
16 crossfit sit ups, but with legs extended (not as shown in the video)

100 reps / 400 metres

100 burpees - run 400 metres
100 crossfit sit ups - run 400 metres
100 pushups - run 400 metres
100 squats - run 400 metres

Fierce Fifty

50 burpees
50 bottom to bottom squat
50 lunges
50 cross body mountain climbers (left/right =1)
50 crossfit sit ups
50 pushups
50 broad jumps
50 elbow to hand plank
50 jumping jacks
50 ice-skaters (left/right=1)

EMOM Party

EMOM*

Minute 1-5
5 burpees
5 pushups
5 squats

Minute 6-10
15 russian twists
15 crossfit sit up

Minute 11-15
5 burpees
5 pushups
5 squats

Minute 16-20
15 russian twists
15 crossfit sit up


*“EMOM” stands for “every minute, on the minute.” Meaning, you are to perform a specific task every time the clock hits :00. If you finish before

300

100 Squats
100 Abs (same exercise - of choice)
100 Pushups

Run 1600 metres.

Naturally Strong Partners!

5 rounds

20 metres: Wheelbarrow (10 m each)
20 metres: Partner carry (10 m each)
20 metres: Bearcrawl (20m each facing each other)
20 Plank Pushups (10 each)
20 Partner Legs Throwdowns (10 each)