Living Room Carpet Crusher

I have a full day of stay-at-home mommy duties today...first day at a new school for my kindergartner, testing for my preschooler, grocery shopping, unpacking boxes, etc., etc.  So, I had an hour at home to get some sort of a workout in...the only equipment I had access to was my jump rope and a towel.  See below for the fun!

WARM-UP:
*Active Stretch

SET #1:
For 10 Minutes -
*At the Top of Ea. Minute: 10 x Burpee
     -In Whatever Time Remains of Each Minute: Hold Elbow Plank

SET #2:

For 10 Minutes -

*At the Top of Ea. Minute: 15 x V-Up

     -In Whatever Time Remains of Each Minute: Hold Plank (on hands)

SET #3:

For 10 Minutes -

*At the Top of Ea. Minute:  20 x Lunge Jump (challenge: arms locked out straight overhead)

     -In Whatever Time Remains of Each Minute: Hold Elbow Plank

SET #4:

For 10 Minutes -

*At the Top of Ea. Minute:  50 x Double-Under

     -In Whatever Time Remains of Each Minute: Hold Plank (on hands)

SPEED - STRENGTH - SPEED

WARM-UP:
*Active Stretch

SPEED SET #1:
"ANNIE" -
50-40-30-20-10 x
*Double-Under
*AbMat Sit-Up

STRENGTH SET (adapted from GatorCrossFit.com):
3 Rounds -
*10 x Shoulder Press (95/65)
*15 x Push Press (95/65)
*20 x Overhead Squat (95/65)
*25 x Front Squat (95/65)
*30 x Push Jerk (95/65)
*35 x Back Squat (95/65)

SPEED SET #2:
5 Rounds -
*400m Run
*20 x Burpee

Sweat City (this one made me drip!)

WARM-UP:
A) Active Stretch

B)
*1-2-3-4-5-6-7-8-9-10 x Push-Up
*10-9-8-7-6-5-4-3-2-1 x Pull-Up
-------------------------------------------

MAIN SET:
10 Rounds for Time -
*5 x Hang Power Snatch (65)
*10 x alternating Overhead Lunge (65)
*15 x Squat-Thrust (= burpee without a push-up)(goal: speed!)
*25 x Lateral Bar Hop-Over
*50 x Mountain Climb

Mile Run Bookends

WARM-UP:

*1 mile Run (I did this on a treadmill today; Incline: 0.0, Speed: 8.0)(= 7:53 mile)

30 Min. AMRAP -

*5 x Windshield Wiper (85)(R and L = 1)

*5 x Evil Clean and Press (85)

*5 ea. x Weighted Pistol (10 lb. DBs in ea. hand)

*5 x Deck Squat + Tuck-Up to Handstand (hold ea. handstand ~ 3-5 sec.

FINISHER:

*1 mile Run (I did this on a treadmill today; Incline: 0.0, Speed: 8.0)(= 7:53 mile)

One BURP Every 5th Rep

WARM-UP:

*50 x Air Squat

*1 x Inchworm + Push-Up every 5th Air Squat

MAIN SET:

#1:

*50 x Bodyweight Deadlift 

*1 x Bar-Facing Burpee every 5th DL (burpee-hop over bar, burpee-hop back over bar)

IN-BETWEEN-ER:

*100 x Double-Under

*5 x Burpee every 25th D-U

#2:

*50 x Parallel Bar Dip

*1 x Double-Burpee every 5th Dip (2 push-ups per burpee)

IN-BETWEEN-ER:

*100 x Double-Under

*5 x Burpee every 25th D-U

#3:

*50 x Knees-to-Elbows (hanging from pull-up bar)

*1 x Burpee-Pull-Up every 5th K2E

IN-BETWEEN-ER:

*100 x Double-Under

*5 x Burpee every 25th D-U

#4:

*50 x alt. DB Lunge Thruster

*1 x DB Burpee every 5th Lunge Thruster

IN-BETWEEN-ER:

*100 x Double-Under

*5 x Burpee every 25th D-U

#5:

*50 x Box Over Jump

*1 x Burpee-Box Jump every 5th Box Jump

The Man-Made Bear

WARM-UP:
8 Rounds -
*15 sec. x High Knee Run in place
*1 x Pop-Up Push-Up
8 Rounds -
*15 sec. x Speed Skate
*1 x Pop-Up Push-Up
-----------------------------------------------

SET 1:
*10-8-6-4-2 x Bear Complex (65)
*10-8-6-4-2 x Man Maker (20s)
*30-24-18-12-6 x Box Jump (20-24")

SET #2:
*9-7-5-3-1 x Thruster + Behind-the-Neck Thruster (65)
*9-7-5-3-1 x DB Burpee (20s)
*27-21-15-9-3 x Plyo Switch Step (20-24")

Treadmill Tabata Torture

NOTE: "Tabata" = 8 rounds of 20 sec. x All-Out Work; 10 sec. x Rest (4 min. total)

TABATA #1: Hang Clean (75)

TABATA #2: Run (I did this on a treadmill: Incline = 10.0; Speed = 8.0)

TABATA #3: Push Press (55)

TABATA #4: Run (I did this on a treadmill: Incline = 10.0; Speed = 8.0)

TABATA #5: Pull-Up/ Chin-Up (I alternated rounds of Pull-Up and Chin-Up)

TABATA #6: Run (I did this on a treadmill: Incline = 10.0; Speed = 8.0)

TABATA #7: Bulgarian Split Squat (65)(alt. rounds of R/L leg)(back toe elevated on 16" box)

TABATA #8: Double-Under