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Sons of Liberty

Run 3 miles 10,9,8,7….1: Burpees Pull Ups Situps Squats Run 3 miles Notes: No rest times for this workout, transition to the Bodyweight metcon from the run immediately and same goes for the last 3 miles

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Op. Barrel Roll

Swimming intervals: WU: 200 m swim- any stroke 10x 100 m – any stroke / 10 sec rest 2x 500 m – as fast as possible CSS – 25 sec rest 10x100m – any stroke / 10 sec rest 5 x 50 ALL OUT SPRINTS- 10 sec rest ( use freestyle) Cool down – 200 […]

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Nanking

1 Mile Run 100 Burpees 1 Mile Run 100 Pull ups 1 Mile Run 100 Sit ups 1 Mile Run 100 4 – count mountain climbers

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John Jay

Deck Of Cards(2 time through) : Spades: Hand Release Push ups Diamonds: 2 Count Jump Lunges Hearts:Burpees Clubs: Jump Squats Jokers: 800 Meter Run Notes: go through the deck twice. The number of reps are determined by the face value of the card, but Jacks = 10, Queens = 12, Kings= 13, Aces = 14.

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