Body-Weight Wods

BW1 - 4 rounds for time
100-75-50-25
Sit-ups
Flutter kicks
4CT Leg leversBW2 - 5 rounds for time
20-16-12-8-4
One-arm push-ups
Pistols 

BW3 – 4 rounds
Run 400m
50 squats

BW4 – 5 rounds
Run 200m
10 squats
10 push-ups

BW5 – AMRAP 12 mins
10 push-ups
15 sit-ups
20m walking lunge

BW6 – 3 rounds for time
21-15-9 reps
Lunges (each leg ½ rep)
Sit-ups
burpees

Stay On Track
Ladders for time
Burpees 10-9-8-7-6-5-4-3-2-1
Sit-ups 2-4-6-8-10-12-14-16-18-20
Do 10 burpees… go to the opposite side or room and do 2 sit-ups…
continue 9 burpees, 4 sit-ups 8 burpees, 6 sit-ups And so on down to 1 and up to 20

Hilo
5 rounds
10 vertical jumps
10 push-ups
Jump as high as you can, land and do it again

Blast Off – 10 rounds
Sit-ups 10-9-8-7-6-5-4-3-2-1
100m sprints

Virtual Fran 3 rounds for time
21-15-9 reps
Thrusters
Push-ups
*Use backpack or computer bag

Deck Of Cards
Face cards are 10, ace are 11, numbered cards as valued, flip each card
and perform the movement and the number of reps specified (Cycle whole deck).
Hearts burpees
Diamonds mountain climbers 4CT
Spades flutter kicks 4CT
Clubs sit-ups
Jokers run 400m

BW7
10 rounds
30 sec handstands
30 sec isometric squat

BW8 – 2 rounds
Burpee-broad jump 25m
Walking lunges 25m
Burpee-broad jump 25m
Bear crawl 25m
Run 400m

BW9 – For time
50 burpees
75 flutter kicks 4CT
100 push-ups
150 sit-ups

BW10
5 rounds
100 squats
20 lunges
35 push-ups

BW11 – 2 rounds, 2 min per set
Max push-ups
Max sit-ups
Max flutter kicks
Max squats

Squat This
5 rounds for time
10 overhead squats
10 push-ups 10 sit-ups
Use a towel or curtain rod for squats

Suck It Up
Air squats 1-2-3-4-5-6-7-8-9-10
Do 1 and take a 1 breath break, Do 2 and take a 2 breath break Do 3 and take a 3 breath break Etc.

Room Service – 20 rounds for time
5 push-ups
5 squats
5 sit-ups

Shake The Walls – 10 rounds for time
10 second handstand
10 air squats

Give Me Ten – 10 rounds for time
10 walking lunges
10 push-ups

Prison Walk – 20 rounds
Countdown reps 20!
Burpees 20, 19. 18. … 3, 2, 1
25m walk after sets


With Pull-up Bar

BW P1 - For time
Ladders reps
Hs push-ups 5,13,11,9,7,5,3,1
L-pull-ups 1,3,5,7,9,11,13,15 

BW P2 - 3 rounds
Burpees 21-15-9
Pull-ups 21-15-9

BW P3 - 7 rounds
35 squats
25 push-ups
15 pull-ups

BW P4 - 20 rounds
5 pull-ups
5 push-ups
5 sit-ups
5 squats

BW P5 - 7 rounds
Squats 21-18-15-12-9-6-3
L-pull-ups 21-18-15-12-9-6-3
Knees to elbows 21-18-15-12-9-6-3

BW P6 – 4 rounds
Pull-ups 21-18-15-12
Knees to elbows 21-18-15-12
Squats 50-50-50-50 

GI Jane - For time
100 burpee pull-ups

The Reckoning – For time
Run 1 mile
100 burpees
100 pull-ups
100 knees to elbows

BW P7 – For time
Run 1 mile
30 pull-ups
60 push-ups

BW P8 – 3 rounds
30 burpees
30 knees to elbows

BW P9 – 5 rounds
Pull-ups 50-40-30-20-10
Squat jumps 50-40-30-20-10


Pull-up Bar, Rings, and Rope

BW R1 – 3 rounds
21-15-9 reps
Ring push-ups
Ring dips 

BW R2 – 10 rounds
AMRAP 2 min
Pull-ups
Ring push-ups
Hs push-ups

BW R3 – 5 rounds for time
50 squats
15 ring push-ups

BW R4 – 3 rounds for time
7 muscle ups
100 squats

BW R5 – 5 rounds for time
10 ring dips
15 pull-ups
20 HS push-ups

BW R6 – 4 rounds
100 jump ropes
Run 400m
10 burpees
10 pull-ups
10 knee to elbows

BW R7 – 5 rounds for time
50 squats
100 rope jump
BW R8 – 3 rounds for time
50 double unders
75 squats 

Ring Dipper – With a continuously running clock do
1 ring dip 1st min
2 ring dips 2nd min
3 ring dips 3rd min
Continuing as long as you are able

Hundreds
100 burpees
100 handstand push-ups
100 pull-ups
100 ring dips
100 ring rows
100 push-ups
100 windshield wipers
100 sit-ups
100 knees to elbows
100 flutter kicks

Ivan The Terrible – 5 rounds for time
Jump rope 90 sec
Lunges 50-40-30-20-10
Push-ups 50-40-30-20-10
Sit-ups 50-40-30-20-10

Running

Yasso 800
10 reps equal time
Sprint 800m
Jog lightly
Try to make all sprints and jogs for equal time segments

Tosh – 3 rounds
Run 100m
Rest same duration
Run 200m
Rest same during
Run 400m
Rest same duration

Minute Hell – Ladder down and up
1 min on – 50 sec off
1 min on – 40 sec off
1 min on – 30 sec off
1 min on – 20 sec off
1 min on – 10 sec off
Go up again

Death By 10m
Set up 2 cones 10 meters apart, each minute complete one or more trips (the number of minute you are on) across the cones until you cannot continue within the minute.
i.e. start of 3rd min, 3 lengths; start of fourth min, 4 lengths, etc…

Tabatta Run – 8 rounds
Sprint 20 seconds
Rest 10 seconds
If you have a treadmill, set it up to 12% incline and to 30 sec per mile slower than your 5K pace

Run 5K in 2 minute intervals:
Run 2 minutes
20 push-ups
20 squats
Repeat AmTap to complete 5K distance

Run & Rest – 4 rounds
Run 400m
Rest 2 minutes

Run & Squat – 4 rounds
Run 400m
50 squats
Record your total time

Run 3K
For time
Run 3K

Run 800m - 4 rounds
Run 800m
Rest as needed between efforts

Run 200m
AMRAP in 20 minutes
Run 200m
Rest 30 sec

Hill Repeats – 6 rounds
1 minute hill sprint
3 minutes rest while walking back down