300 Bag Strikes
100 Front Knees
100 Side Knees
100 Elbows
100 Round Kicks
100 Heel Kicks
25 Hip Breaks
25 Push-Ups
25 Double Unders
D20
20 Push-Ups
20 4-Strike-Sprawl
20 Squat Thrusts
20 4-Strike-Sprawl
20 Crashing Tide
20 4-Strike-Sprawl
20 Box Jumps
20 4-Strike-Sprawl
20 Piercing Hook
20 4-Strike-Sprawl
20 Get-Ups
20 4-Strike-Sprawl
Pitfall
AMRAP 20 - (As Many Rounds As Possible in 20 minutes)
1 Rope Climb, or 5 pull-ups
50 Bag Strikes
10 Cross Kicks
2 Pistol Squats
10 Doubles
10 Hip Escapes
10 Triangle Ups
10 Sit-Thrus
Metroid
400 Bag Strikes
100 Elbow Strikes
100 Knee Strikes
100 Push-Ups
100 Squats
50 Tiger Tail Throws (25 per side)
Rodan
250 Bag Strikes
50 Round Kicks
250 Ground & Pound
100 Knee Strikes
100 Elbow Strikes
50 Squat Thrusts
50 Doubles
20 Box Jumps
2 rope climbs
AT-AT
250 3 Strike Combos
100 Heel Kicks
100 Ground Knees
30 Burpees
30 Doubles
10 Pistol Squats
Tyco
2 rounds for time - rest 3 min between rounds
400 Bag Strikes
1 rope climb, or 5 pull-ups
15 knuckle push-ups
45 Squats
100 Mountain Climbers
DoubleMint Sprint
2 rounds - rest 3 minutes between rounds
20 Squat Thrusts
20 Doubles
20 Push-Ups
20 Doubles
20 Hip Escapes
20 Doubles
20 Box Jumps
20 Doubles
20 Sidekicks
20 Doubles
20 4-Strike w/ Sprawl
20 Doubles
Syrinx*
2 Rope Climbs, or 8 Pull-Ups
800m Run, or 6 minutes Jump Rope
400 Strikes
100 Elbow Strikes
100 Cross Kicks
30 Crashing Tide (shoots on bag)
30 Sit-Thrus
20 Burpees
20 Get-Ups
Scorpion
10 Sprints @ 100m, or 50 Jump Rope Sprints x10
600 Elbow Strikes
50 Side Kicks
75 Front Knees
50 Squat Thrusts
50 Sit-Up Guard
50 Spider Crawls
20 Triangle Ups
5 Pull-Ups
Captain Caveman
800m Run, or 6 minutes jump Rope
1 Rope Climb
15 Box Jumps
100 Knee Strikes
400 Bag Strikes
30 Get-Ups
10 Burpees
Fluffernutter
100m Sprints x4, or 50 Jump Rope Sprints x4
1 Rope Climb
100 - 4 Strike-1 Elbow-1 Knee
70 Sidekicks
40 Triangle-Ups
24 Sit-Thrus
1 min - Side Planks (each side)
3 min - Front Plank
C64
512 Bag Strikes
256 Elbow Strikes
128 Knee Strikes
64 Round Kicks
32 Get-Ups
16 Burpees
8 Pull-Ups
Zork
1 mile run, or 10 min of Jump Rope
10 Pull-Ups
50 Side Kicks
50 Bag Strikes
50 Elbow Strikes
50 Knee Strikes
20 Triangle-Ups
50 Squat Thrusts
20 Sit-Thrus
Megatron*
1 Pull-Up
10 Pistol Squats
20 4-Strike-Sprawl
30 Box Jumps
40 Heel Kicks
50 Push-Ups
60 Round Kicks
70 Squat Thrusts
80 Waist Chops
90 Hip Escapes
100 Jump Rope Singles
