Træning der kan laves uden udstyr. De er gode til at lave udendørs.

Taylor
400 meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14 lb)

Mark Klement 
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats

Riley 
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Wear a Weight Vest (20/14 lb)

Maupin 
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

Lesley 
AMRAP in 35 minutes
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees

21 Guns 
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

Bert 
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

White 
5 RFT 
3 rope climbs 
10 t2b 
21 Walking lunges 
400 m Run 

Moszer 
9 RFT 
300 m Run 
6 air squat 
6 pull-ups 
6 box jumps 
6 burpees 
6 situps 
6 Lunges 
6 russian kbs 
Wear a weight vest 

Sisson 
AMRAP 20
1 rope climb 
5 burpees 
200 m 
Wear a weight vest

Ma3 Oscar temores 
8 RFT 
11 hr push-ups 
30 Walking lunges 
19 situps 

Luce
3 rds 
1 km run 
10 muscle-ups 
100 Squats 

Mary
AMRAP20 
5 HSPU 
10 pistols 
15 pull-ups 

Nicole 
AMRAP 20
400 m Run 
Max rep pull-ups 

Moore
1 rope climb 
400 m Run 
Max rep hspu 

Michael 
3 rds 
800 m Run 
50 backextentions 
50 situps 

Mccluskey
3 rds 
9 muscle-ups 
15 Burpee pull-ups 
21 pull-ups 
800 m Run 

FORREST
3 Rounds for time:
20 L-Pull-ups
30 T2B
40 Burpees
800 m Run

CLOVIS
For time:
16 km Run
150 Burpee Pull-ups

JARED
4 Rounds for time:
800 m Run
40 Pull-ups
70 Push-ups

SEVERIN
For time (with vest):
50 Strict Pull-ups
5K Run

COFFLAND
For time:
6 min Hang Hold (akk)
Every time you drop from bar:
800 m Run 30 Push-ups

APLIN
20 Rounds for time:
6 Strict Pullups 20 Push-ups

“Black Hawk Down” CF662
For Time
25 Air Squats
8 Ring Muscle-ups
50 Air Squats
10 Ring Muscle-ups
75 Air Squats
12 Ring Muscle-ups

WHEELER
 For Time 21 Flutter Kicks (4-count) 2100 meter Run
Then, 4 rounds of:
10 Pull-Ups 22 Sit-Ups 15 Push-Ups  11 Burpees 20 Air Squats

JT
21, 15, 9
HSPU Ring Dips Push-ups


LOREDO
6 rounds for time
24 squats 24 push-ups 24 walking-lunge steps Run 400 meters

MCCLUSKEY
3 rounds for time
9 muscle-ups 15 burpee pull-ups 21 pull-ups Run 800 meters

MEADOWS
For time
20 muscle-ups 25 lowers from an inverted hang on the rings, slowly, with straight body and arms 30 ring handstand push-ups
35 ring rows 40 ring push-ups

OZZY
7 rounds for time
11 deficit handstand push-ups 1,000-meter run

RYAN
5 rounds for time
7 muscle-ups 21 burpees

SMYKOWSKI
For time
Run 6,000 meters 60 burpee pull-ups

TERRY
For time
1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run

WEAVER
4 rounds for time
10 L-pull-ups 15 push-ups 15 chest-to-bar pull-ups 15 push-ups 20 pull-ups 15 push-up

WILMOT
6 rounds for time
50 squats 25 ring dip

sportsfreak

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