Standard workouts

SPEED

Standard Running warm-up and then as fast as you can for time

.25 mile

20 burpees

.25 mile

15 burpees

.25 mile

10 burpees

.25 mile

5 burpees
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LET’S PLAY!

Needed:  playground with monkey bars or tree, swings and park bench

Standard strength warm-up and then AMRAP in 12 minutes

10 Swing rows

10 swing tucks

10 burpee pullups/popups

10 box jumps

10 hanging knees to elbows

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OCR SPEED

Needed:  Track or field with meters measured and a bar/tree branch 

Standard Running warm-up and then as fast as you can for time

– 400 meter run

– 100 meter bear crawl

– 800 meter run

– 10 pullups or popups

– 400 meter run

– 100 meters broad jumps

– 800 meter run

REPEAT 1 MORE ROUND FOR TIME

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OCR PREP

Needed:  Measured 400 meters and bar/tree branch

Standard Running warm-up and then as fast as you can for time 8 rounds…..

25 Burpees

400 Meter Run

5 Pull-ups

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ENDURANCE

Standard strength warm-up and then for time…..

100 Push-Ups

100 Squat Jumps

100 Pull-Ups

100 Burpees

100 Lunges (50/leg)

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