Nineties

90 sec stations - 3 rounds

Burpees
Push ups
Bench jumps
Double unders
Squats
Bench dips
Rest

Chipper

20 walkouts
30 simple rope jumps
40 burpees
50 squats
60 push ups
70 jumping jacks
80 lunges
90 sit ups
100m sprint

Tens & twenties

AMRAP 20 min

10 burpees
20 reverse lunges
10 pushups
20 bicycle crunches
10 pike pushups
20 squats

How many rounds did you do?

Tabata Party

Tabata run
Rest 1 min
Tabata squats
Rest 1 min
Tabata burpees
Rest 1 min
Tabata pushups
Rest 1 min
Tabata sit ups
Rest 1 min

Pro tip: run as fast as you can and do everything as fast as you can. There are rest times!

Monday Workday

AMRAP 15 mins

5 pistols
5 walkouts
100 simple jumps

Barbara

5 rounds

20 pull-ups
30 push-ups
40 sit-ups
50 squats

If you don't have a place where to do the pushups change for walkouts

Phoebe - Partner WOD

AMRAP 10 min

10 Partner burpees
10 Partner abs
10 Partner pistols (5 each leg)
100 mts Partner carry

Exercise explanations:
Partner burpees
Partner pistols
Partner carry

TUESDAY 13

50 squats
Sprint 200 m.
50 iceskaters
Sprint 200 m.
50 burpees
Sprint 200 m.
50 V-Ups
Sprint 200 m.
50 Superman
Sprint 200 m.

STATIC

4 Rounds

1 min squat hold
1 min plank hold
30 seg hollow hold
30 seg shoulder touches
1 min high plank
1 min 30 seg each side

Challenge #1

21-18-15-12-9-6-3

Jumping squats
Pushups
Burpees
Cf Abs

Run 1400 m.

P&P

2 rounds

50 burpees (5 reps)
100 squats/jumpsquats (10 reps)
50 hindu push ups/regular pushups (5 reps)
100 crossfit sit ups (10 reps)
run 800 m.

Poggi

3 Rounds.

400 m. Run.
10 burpee-decksquats.
20 jump lunges
30 Pushups
40 Cf Abs.

Leg Breaker

10 rounds or 20 min.

30 squats
20 back lunges
10 pushups
5 burpees

Coca

3 ROUNDS
20 decksquats
30 cb mountain climbers
50 side to side
30 pike pushups
20 inverted burpees

100/80/60/40/20

100 SQUATS
80 CF ABS
60 LUNGES
40 PUSHUPS
20 BURPEES
800 M. RUN

50/50/150

50 xfit abs
50 superman
150 simple ropes
50 side to side
50 superman
150 simple ropes
50 xfit abs
50 superman
150 simple ropes
50 side to side
50 superman
150 simple ropes
1600 mts