planche

Workout 1

5RFT
15 Burpees
15 Push ups
15 Meter handstand walk in hard sand (scale = 20m crab walk)

Workout 2

Run 5 mins for distance
Then immediately perform 100 walking lunges
Then immediately run 5 mins for distance
*try to match the first distance

Rest 5min

100 Push-ups
100 Squats
100 Sit-ups

Workout 3

Tabata:
Squat
Push-ups
Jump squat
No push-up burpee
Hand Release Push-Up
*Do all 8 rounds of one movement before moving to the next

Workout 4

OTM 10 min:
10 Bulgarian split squats on right leg and 10 on left leg (no weight but you have to get 10 on each leg in the minute)

OTM 10 min:
30 sec hand stand hold (scale = Wall Walk)

Workout 5

3RFT
20 Burpees
Ocean Swim – 200 meters (100 out and 100 back)
Rest 2 mins

Workout 6

2RFT
50 Squats
40 Push-ups
30 Sit-ups
20 Burpees
200 Meter run backwards
400 Meter sprint

Workout 7

7 min AMRAP
5 Push-ups
7 Sit-ups
9 Burpee no push-up

*Rest 5 mins

Run 5 mins for max distance
30 Jumping jacks
Run 5 mins for max distance

Workout 8

50 Jump squats
40 Lunges (40 to each leg)
30 Burpees
20 Hollow rocks
10 Candle stick rolls

*Rest 5 mins

TABATA: Sprints

*Rest 3mins

TABATA: Sprints

Workout 9

10 RFT
10 Burpee no push-up
10 Push-ups

*Rest 5 mins

5 RFT
5 Burpees
15 Air squats

Workout 10

Run 5 mins as fast as possible. When done immediately perform the following:
50 Lunges
40 Sit-ups
30 Push-ups
40 Sit-ups
50 Lunges
Run 5 mins for max distance. At the 1/2 mark, perform 10 burpees as fast as possible.