Morning

20 minutes AMRAP:

20 push ups
20 sit ups

17 rounds + 20 push ups completed

Morning

20 minutes AMRAP:

5 40kg KB Swing
10 HSPU
15 40kg Barbell hang cleans

10 rounds completed


10 minutes AMRAP:

10 70kg deadlift
10 pull ups

6 rounds completed

Morning

30 minutes AMRAP:

600m run
10 pull ups

Completed 9 rounds + 300m

Morning

30 min, EMOM:
15 burpees

Total: 450 burpees

5min rest

100 burpees for time
Time: 4:24

Morning

60 minutes AMRAP:

5 pull ups
10 push ups
15 Squats
10 burpees

41 rounds + 5 pull ups + 10 push ups completed

Evening

5 x 10 Dragonflags

Morning

10 rounds of:

600m run
60 squats
6 pull ups

Time: 36:10

Morning

10 rounds of:

25 burpees
10 pull ups

time: 22:20

"Angie"

Morning

for time:

100 pull ups
100 push ups
100 sit ups
100 squats

time: 18:54

Morning

5km run

Time: 18:19

Evening

20 minutes AMRAP

4 100kg deadlift
8 40kg kettlebell swing
12 push ups

Completed around 8-9 rounds

Burpees

Morning

10 minutes AMRAP of burpees

completed 210 reps
100 burpees split:3:46

"JT"

Evening

21-15-9

HSPU
Dips
Push ups

Time: 5min 17s

Morning

30mins AMRAP:

10 pull ups
200m run
30 push ups
200m run

9 rounds + 10 pull ups,100m completed

Rest Day

Noon

1.6km run
20 rounds of:
5 pull ups
10 push ups
15 squats
3.2km run
100 burpees
1.6km run
100 burpees

Time: 1h 8mins

"Everlasting Love"

Morning

2 minutes:

14 burpees
14 pull ups
14 burpees

If you finish one round within 2 mins, it becomes a 4 minute cap for 28/28/28, 6min, 42/42/42, and so on..

Completed:
3 rounds + 14 burpees/14pull ups/9 burpees

Afternoon

3 rounds of:
21 70kg deadlift
21 burpees

time: 7:16

3 rounds of:
21 box jump (hip height)
21 push ups

untimed but as fast as possible,did unbroken

"Cindy"

Morning

20 minutes AMRAP:

5 pull ups
10 push ups
15 squats

Completed 29 rounds + 4 pull ups

Long Intervals

Morning

4 rounds of:
1200m run
2 minutes rest

Time: 3:58, 3:59, 4:03, 4:09

Morning

5 rounds of:

1 minute pull ups
1 minute dips
1 minute left leg step ups
1 min right leg step ups
1 min rest

Evening

3 rounds of:

40 KB swings (32kg)
40 burpees
40 thrusters (20kg)
40 elevated push ups

time: 24:07

Morning

4 rounds of:
40 burpees
600m run

Time: 17:31

Long Run

Afternoon

20km long slow run

Evening

For 30 minutes:
Odd minute Burpees
Even minute 27kg Clean and Jerk

Average about 17 burpees,first few sets 20-30
Clean and jerk average 10

Morning

5 rounds of:
10 pull ups
20 dips

10 rounds of:
5 pull ups
20 push ups

Afternoon

7 x 40kg barbell snatch EMOM
8rds + 5 reps

5 rounds of:
4 x 100kg deadlift
20 push ups

time: 5:21

100 20kg thrusters
100 alternating pistol squats

time: 11:25

Intervals

Morning

600m run x 8
Rest: 1:30
Target: 2:00

Splits: 1:53, 1:50, 1:53, 1:53, 1:53, 1:53, 1:53, 1:50

Burpees galore

Evening

100 burpee push ups in 4:15
if done so within 4:15, proceed to do another 100 in 8:30, plus 100 by 12:45.....

Completed:
184 burpees in 8:30
100 burpees mark in 3:42 (PB)

Burping "Cindy"

Morning

20 Minutes AMRAP:
5 Burpee pull up
10 Burpees (with push ups)
15 Squat Jumps

14 Rounds + 4 burpee pull ups completed

Afternoon

15 minutes AMRAP:

15 32kg KB swings
15 15kg dumbbells thrusters

6 rounds + 6 KB swings completed

Morning

20mins AMRAP:

200m run
20 burpees

Completed 9 rounds + (1 round - 1 burpee)

Rest Day

Afternoon

3 Rounds of:

110 Squats
70 Push ups
40 Burpees
20 HSPU
10 Dragonflags

Time: 25:30

"Garett"

Morning

3 rounds for time:
75 Squats
25 HSPU
25 L-pull ups

Time: 17:01