FOR TIME
100 air squats
200 air squats
50 burpies
50 push ups
100 burpies
100 push ups
7 squats, 7 burpies - 7 rounds 10 push ups 10 air squats and 10 sit ups - 6 rounds
10 vertical jumps, 10 push ups, 10 sit ups - 4 rounds
10 sit ups and 10 burpies - 10 rounds
100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
20 Air squats, 20 Burpies, 20 Push-Ups - 3 rounds
PISTE
Susan: Run 200m, 10 squats, 10 push ups - 5 rounds
Sprint 200m, 25 push ups - 3 rounds
10 vertical jumps, run 400 meters - 5 rounds
10 burpies, 100m sprint – 10 rounds. For time run 400 meters, 50 air squats - 4rounds
Run 1,6 km (4x400m) with 100 air squats at midpoint. For time
Run 1 mile, 50 squats. For time
Run 1 minute, squat 1 minute - 5 rounds
Run 100m, 20 air squats - 10 rounds
HOME
5 push ups, 5 squats, 5 sit ups - 20 rounds
10 push-ups , 10 squats ,10 sit ups - 10 rounds
10 push-ups, 10 squats - 10 rounds
Invisible Fran: 21-15-9 of air squats and push ups. For time
4x 25 jumping squats. Rest equal amounts as it took to do each
50 air squats – 5 rounds
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups
Tabata : 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score
Tabata Squats
Tabata Push Ups
Tabata sit ups
Ten vertical jumps, 10 push-ups - 5 rounds
5 push ups with a 30 second plebs plank at the end of each 5 reps - 10 rounds
20 jumping jacks, 20 burpies, 20 air squats - 3 rounds
Death by... : 1ère minute: 1 Burpee, 2ème minute: 2 Burpees, Etc.
Continuez jusqu'à ce que vous ne puissiez plus faire le nombre requis de répétitions en 1 minute. Vous pouvez faire ceci avec n'importe quel exercice.
Cindy : 20min max: 5 Pull-ups, 10 Push-ups, 15 Squats
Angie : 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats
Barbara : 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Squats. Rest 3 Min - 5 Rounds
Chelsea: 5 Pull Ups, 10 Push Ups, 15 Squats. On The Minute Every Minute For 30 Minutes.
Tractions/pompes
X= maxi actuel aux tractions ( sans lest )