Monday

For Time (as quickly as possible)

  • 10 burpees

  • 10 burpees

  • 25 push-ups

  • 50 lunges (25 each leg)

  • 10 burpees

  • 25 push-ups

  • 50 lunges (25 each leg)

  • 100 sit ups

  • 10 burpees

  • 25 push ups

  • 50 lunges (25 each leg)

  • 100 sit ups

  • 100 air squats

Tuesday

Video of the Day: Ab Crusher with Sheri

AMRAP with holds (as many reps as possible) - 6 rounds

  • 1 minute plank hold

  • 1 minute push-ups

  • 1 minute wall-sit hold

  • 1 minute jumping squats

  • 1 minute V hold

  • 1 minute crunches

 

REPEAT 6 times

Wednesday

Start with either a one-mile jog OR 3 minutes of shadow boxing.

5 rounds of:

  • 20 lunges (10 each leg)

  • 10 air squats

  • 8 burpees

End with a one-mile jog OR 3 minutes of shadow boxing.

Thursday

Video of the Day: Level 1 Groundwork

20 EMOM (every minute on the minute...set a timer for a minute, do the assigned exercise(s) at the top of the minute. If you finish early, just rest until the next minute)


Minute One: 5 air squats, 5 jump squats

Minute Two: 5 push ups, 5 clap push ups

Minute Three: 5 sit ups, 5 V-ups

Minute Four: 5 burpees, 5 butterfly sit ups

Repeat 10 times.

Friday

20 Rounds for Time

  • 5 Push-Ups

  • 5 Air Squats

  • 5 Sit-Ups

Saturday

Video of the Day: 360 defenses with Jaimie

Complete the list:

50 Sit-ups

40 Push-ups

30 Box Jumps (24” / 20”)

20 Pull-ups

10 Tricep Dips

40 Sit-ups

30 Push-ups

20 Box Jumps (24” / 20”)

10 Pull-ups

30 Sit-ups

20 Push-ups

10 Box Jumps (24” / 20”)

20 Sit-ups

10 Push-Ups

10 Sit-ups

​​

Sunday

Video of the Day: Bodyweight with Ken

3 Rounds for Time

100 ft Walking Lunge

50 Air Squats

50 Glute Bridges

DAILY WORKOUTS & CHALLENGES

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