1-1-12

Warm up: 

• run for 10 min to warm up

Work out:

• run a 5 k or 10 k you pick
• for time
  

------------------------------------------

 

12-31-11

Warm up: 

• 2000 m run 
• 10 sit ups 
• 10 squats
• 3x

Work out:

• run 800 m
• 50 aquats
• 50 sit ups
  

------------------------------------------

 

12-30-11

Warm up: 

• 3 handstand push up or feet elevated 
• 5 squats
• 25 jumping jacks 
• 50 arm rotations
• 3x

Work out:

• handstand for 30 second use wall if nessary
• 10 squats 
• 8 rounds
  

------------------------------------------

 

12-29-11

Warm up: 

• run 200 m 
• 10 lunges
• 3x

Work out:

• run 1 mile 
• lunge 30 steps every min
  

------------------------------------------

 

12-28-11

Warm up: 

• 25 jumping jacks 
• 10 push up 
• 10 squats 3x

Work out:

• 100 air squats for time
  

------------------------------------------

 

12-27-11

Warm up: 

• 5 vertical jumps 
• 5 squats 
• 3 long jumps
• run 200 m 
• 3x

Work out:

• 3 vertical jumps 
• 3 squats 
• 3 long jumps 
• 5 rounds
  

------------------------------------------

 

12-26-11

Warm up: 

• 25 jumping jacks
• 5 buprees 
• 10 squats
• 200 m run 
• 3x

Work out:

• burpees 
• you pick 50 -150 
• and go for it for time
  

------------------------------------------

 

12-25-11

Warm up: 

• before you start eating 
• run 200 m 
• 10 squats 
• 10 push ups 25 jumping jacks
• 3x

Work out:

• 10,9,8,7,6,5,4,3,2,1,
• burpees 
• push ups 
• sit ups
  

-----------------------------------------

 

12-24-11

Warm up: 

• run 200 m 
• 10 lunges '
• 10 push ups 
• 3x

Work out:

• 5 rounds for time 
• 400 m run 
• 30 squats
  

------------------------------------------

 

12-23-11

Warm up: 

• 5 hand stand push ups or feet elevated push ups
• 5 dips on chair or bench 
• 5 push ups with elbows close to your sids
• run 200 m 
• 3x

Work out:

• 21-15-9 
• hand stand push ups ( or feet elevated
• chair dips 
• push ups
  

------------------------------------------

 

12-22-11

Warm up: 

• run 200 m 
• 10 push ups 
• 10 squats
• 3x

Work out:

• run 1 mile 
• 100 push ups
• 200 squats
• run 1 mile
  

------------------------------------------

 

12-21-11

Warm up: 

• 10 squats 
• run 200m 
• 5 lunges each leg 
• 3x

Work out:

• walking lunges 
• pick a distance
• 100-400 m 
• and do it 
• no quitting
  

------------------------------------------

 

12-20-11

Warm up: 

• 25 Mountain climbers
• 5 burpees 
• 5 push ups 
• 25 jumping jacks

Work out:

• 12 rounds for time 
• 10 burpees 
• 10 leg lifts
  

------------------------------------------

 

12-19-11

Warm up: 

• run 200 m
• 5 push ups 
• 10 squats 
• 3x

Work out:

• 21 push ups 
• 42 squats
• 15 push ups 
• 30 squats
• 9 push ups 
• 18 squats
  

------------------------------------------

 

12-18-11

Warm up: 

• 25 jumping jacks
• 10 squats 
• 5 push ups

Work out:

• Tabata squats
• 4 mins 
• of 20 sec of squats 
• 10 sec of rest
  

------------------------------------------

 

12-17-11

Warm up: 

• run 200 m
• 10 push ups 
• 10 squats 
• 3x

Work out:

• 50-35-15
• leg lifts
• push ups 
• sit ups
  

------------------------------------------

 

12-16-11

Warm up: 

• 25 jumping jacks
• 50 arm rotation
• 15 squats 
• 5 push ups

Work out:

• 21-15-9 
• squats 
• push ups
  

-----------------------------------------

 

12-15-11

Warm up: 

• 10 walking lunges
• 25 jumping jacks 
• 5 push ups 
• run200 m 
• 3x

Work out:

• 50 walking lunges (each leg) 
• run 800m 
• 50 walking lunges (each leg)
  

------------------------------------------

 

12-14-11

Warm up: 

• 10 air squats 
• 10 sit ups 
• 5 hand stand push ups 
• or push ups with feet elevated
• run 200 m 
• 3x

Work out:

• 80,60,40,20 air squats
• 40,30,20,10, sit ups
• 20,15,10,5 handstand push ups
• or feet elevated push ups
  

------------------------------------------

 

12-13-11

Warm up: 

• 200 m run 
• 5 push up 
• 5 burpees 
• 10 lunges each leg. 
• 3x

Work out:

• 10 jumping lunges 
• 10 burpees 
• 20 push ups 
• 3 x
  

------------------------------------------

 

12-12-11

Warm up: 

• run for 10 min

Work out:

• do hill sprints run for 30 sec up hill 
• do 10 rounds 
• your rest is walking back down and add 20 sec
  

------------------------------------------

 

12-11-11

Warm up: 

• 25 jumping jacks 
• 25 toe touches 
• 5 push up
• 3 x

Work out:

• 10 burpee long jumps 
• 10 push ups 
• 10 squats 
• 5 rounds
  

------------------------------------------

 

12-10-11

Warm up: 

• 5 push ups 
• 10 push ups
• 50 arm rotations 
• 200 m run 
• 3x

Work out:

• 100 m walking on you hands
• if you can not walk on your hands 
• practice hand stands on wall for 10 mins
• have fun
  

------------------------------------------

 

12-9-11

Warm up: 

• samson streach 2 min on each side 
• 10 squats 
• 5 push ups
• 3x

Work out:

• 5 push up
• 5 squats 
• 5 sit ups 
• 20 rounds
  

------------------------------------------

 

12-8-11

Warm up: 

• run 2oom run 
• 10 squats 
• 5 push ups
• 25 mountain climbers
• 3x

Work out:

• tabata squats and tabata push ups
• that is 20 of work 10 of rest for 4 mins
• rotate between squats and push ups
  

------------------------------------------

 

12-7-11

Warm up: 

• push up 5 
• squats 10 
• run 200 m 
• 3x 

Work out:

• 10 hand stand push up or push up feet elevated.
• run 200m 
• 3 rounds
  

-----------------------------------------

 

12-6-11

Warm up: 

• 25 jumping jacks 
• 10 push ups 
• 50 arm rotations
• 3x

Work out:

• sprint 200 m
• 25 push ups 
• 4 rounds
  

------------------------------------------

 

12-5-11

Warm up: 

• 25 mountain climbers
• 10 squats
• 5 push ups 
• 3x

Work out:

• run 200 m
• 10 squats
• 10 push ups 
• 5 rounds
  

------------------------------------------

 

12-4-11

 


Warm up: 

• 200 m run
• 10 squats 
• 5 push ups 
• 3x 

Work out:

• 200 squats for time
  

------------------------------------------

 

12-3-11

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 5 squats 
• run 200 m 
• 3x

Work out:

• 10 rounds 
• 10 push up 
• 10 sit ups 
• 10 squats
  

------------------------------------------

 

12-2-11

Warm up: 

• run 10 mins

Work out:

• run 5 k and write down time for later reference. 
  

------------------------------------------

 

12-1-11

Warm up: 

• run 200 m 
• 5 jump squats 
• 50 arm rotation forward
• 50 arm rotations backwards 
• 3 x

Work out:

• 1 burpee 
• 1 push up 
• 1 squat
• 1 burpee 
• 2 push ups 
• 2 squats 
• 1 burpee
• 3 push ups 
• 3 squats 
• and so till you do 1 burpee 
• 10 push ups 
• 10 squats

------------------------------------------

 

11-30-11

Warm up: 

• run for 10 mins 
• 
  

Work out:

• you get to pick run a 5k or a 10 k
  

------------------------------------------

 

11-29-11

Warm up: 

• 10 burpees 
• 10 push ups 
• 10 vertical jumps

Work out:

• 20 burpee long jumps 
• 20 push ups 
• 15 burpee long jumps 
• 15 push ups 
• 10 burpee long jumps 
• 10 push ups 
• 5 burpee long jumps
• 5 push ups 
• then go back up the latter
  

------------------------------------------

 

11-28-11

Warm up: 

• 10 burpees 
• 15 squats 
• 25 jumping jacks
• 3x

Work out:

• 10 burpees 
• 20 sit ups 
• 15 burpees 
• 30 situps 
• 20 burpees
• 40 situps 
• 2 rounds
  

------------------------------------------

 

11-27-11

Warm up: 

• 25 jumping jacks
• Samson stretch 2 min each side 
• jump squats 10 
• 3x

Work out:

• every min on the min do a jump squat 
• first min 1 jump squat 
• second min 2 jump squats 
• third min 3 jump squats 
• and so on till you cant complete the min.
  

------------------------------------------

 

11-26-11

Warm up: 

• 200 m run 
• 10 push up 
• 15 squats
• 3x

Work out:

• 21-15-9
• burpees 
• push ups 
• squats
  

------------------------------------------

 

11-25-11

Warm up: 

• 10 side lunges 
• 15 squats
• 25 leg lifts
• 3 rounds

Work out:

• 25 burpees
• 20 squats
• 15 mountain climbers
• 10 push ups 
• 5 rounds
  

------------------------------------------

 

11-24-11

Warm up: 

• 25 mountain climbers 
• 25 jumping jacks 
• 15 sit ups 
• 3x

Work out:

• 15 vertical jumps
• 15 push ups 
• run400 m 
• 4 rounds
  

------------------------------------------

 

11-23-11

Warm up: 

• 25 jumping jacks 
• 10 push ups 
• 15 squats 
• 3x

Work out:

• 10 burpees
• 40 squats
• 30 situps 
• 20 push ups 
• 10 burpees

------------------------------------------

 

11-22-11

Warm up: 

• 10 push ups
• 10 squats 
• run 200 m 
• 3x

Work out:

• on every min do 1 push up and 1 squat
• on the next min do 2 push ups and 2 aquats
• and so on till you cant complete the reps in the min.
  

------------------------------------------

 

11-21-11

Warm up: 

•   Samson stretch
• 25 jumping jacks 
• 5 arm rotations 
• 3 x

Work out:

• 10 vertical jump 
• 10 squats with hands over head
• 10 mountain climbers
• 30 hollow rocks
• 2 rounds
  

------------------------------------------

 

11-20-11

Rest day I am doing all the work today
Arizona IronMan..

11-19-11

Warm up: 

• run 200 m 
• 10 push ups 
• 10 squats 
• 3x

Work out:

• 10 burppees 
• 20 push ups 
• 30 squats 
• 40 leg lifts 
• 3 x
  

------------------------------------------

 

11-18-11

Warm up: 

• 30 jumping jacks
• 10 push ups 
• Samson stretch on each leg 1min
• 3x

Work out:

• one burpee 
• 10 push up 
• 1 burpee
• 9 push up
• 1 burpee 
• 8 push ups
• and so on till you gt 1 burpee 1 push up 
• if you need more go back up the latter
  

------------------------------------------

 

11-17-11

Warm up: 

• 10 long jumps 
• 10 lunges 
• 10 squats 
• run 200.
• 3x

Work out:

• 100 long jumps 
• see how far you can go in 100 jumps.
  

------------------------------------------

 

11-16-11

Warm up: 

• 25 toe touches 
• 25 arm rotations forward
• 25 backwards 
• run 200 m
• 3x

Work out:

• run in place 25 steps each leg
• 10 burpees
• 10 push ups 
• run in place 25 steps each leg 
• 10 burpees 
• 20 push ups 
• 2 rounds
  

------------------------------------------

 

11-15-11

Warm up: 

• 10 mountain climbers 
• 10 jump lunges 
• 200 m run 
• 3x

Work out:

• 100 count planks 
• 25 squats
• 4x
  

------------------------------------------

 

11-14-11

Warm up: 

• samson streach 
• 10 squats 
• 5 dips on each side
• 50 arm rotations
• 3x

Work out:

• run 3 miles 
• every 5 min 10 push ups
  

------------------------------------------

 

11-13-11

Warm up: 

• run 200 m 
• 25 toe touches
• 15 squats 
• 3x 

Work out:

• 10,9,8,7,6,5,4,3,2,1 sets of sit ups
• and 100 m sprints in between each set
  

------------------------------------------

 

11-12-11

Warm up: 

• 25 jumping jacks
• 10 push up 
• 10 mountain  climbers
• 3x

Work out:

• 10 vertical jumps
• 10 push up 
• 10 lunges
• 10 rounds
  

------------------------------------------

 

11-11-11

Warm up: 

• 5 push ups 
• 10 jump squats 
• run 200 m
• 3x

Work out:

• on the min for 10 mins
• 1 squat 10 push ups
• then 2 squats 9 push ups
• until 10 squats 1 push up
  

------------------------------------------

 

1-10-11

Warm up: 

• run 200 m 
• samson stretch 
• 10 push ups 
• 3x

Work out:

• bear crawl 40 y
• 10 burpees 
• sprint 40 y 
• 15 jump squats 
• 4 rounds
  

------------------------------------------

 

11-9-11

Warm up: 

• 25 jumping jacks 
• 15 squats 
• 10 mountain climbers
• 3x

Work out:

• 1 squat 
• 1 burpee with a push up 
• 2 squats 
• 1 burpee with 2 push ups 
• and so till you do 10 squats 1 burpee and 10 push ups
• If that not enough go back down the latter
  

------------------------------------------

 

11-8-11

Warm up: 

•   Samson stretch
• 5 burpees 
• 10 push ups 
• 25 jumping jacks 
• 3x

Work out:

• 21-15-9
• run 200 
• burpees 
• after each set of burpees you run 200 m
  

------------------------------------------

 

 

11-7-11

Warm up: 

• samson stretch
• 10 push ups 
• 15 squats 
• 25 jumping jacks
• 3x

Work out:

• 21-15-9
• squats 
• pushups
•  lunges
  

------------------------------------------

 

11-6-11

Warm up: 

• 5 vertical jumps
• 10 lunges
• run in place for 1 min 
• 3 x

Work out:

• 10 vertical jumps 
• 20 v ups 
• 10 lunges each side 
• 20 hollow rocks
  

------------------------------------------

 

11-5-11

Warm up: 

• 25 jumping jacks 
• 10 lunges
• 5 push ups
• 3x

Work out:

• 10 long jumps 
• 20 burpees
• 4 rounds
  

------------------------------------------

 

11-4-11

Warm up: 

• run 200 m 
• squats 15 
• dips on chair or bench 10 
• 3x

Work out:

• 5 round 
• 10 buprees 
• 10 dips 
• 15 squats 
• 25 jumping jacks
  

------------------------------------------

 

11-3-11

Warm up: 

• 10 lunges 
• 25 jumping jacks 
• 5 push ups 
• run 200 m
• 3x

Work out:

• run a 5k
  

------------------------------------------

 

11-2-11

Warm up: 

• 10 squats 
• 10 push ups 
• 10 lunges 
• run 200 m 
• 3x

Work out:

• 5 rounds 
• run 200 m 
• 10 squats 
• 10 push ups
  

------------------------------------------

 

11-1-11

Warm up: 

• run 200 m 
• 11 mountain climbers
• 11 pushups
• 11 squats 
• 3 rounds

Work out:

• 11 burpees 
• 11 hollow rocks
• 11 squats 
• 11 bicycles
• 11 push ups 
• 11 v-ups 
• 11 mountain climbers
• 11 1 min plank 
• 11 jumping jacks
• 11 lunges
• 11 dips on chair or bench 
• 1 round

------------------------------------------

 

 

10-31-11

Warm up

• 10 jumping jacks 
• 5 push ups 
• 15 squats
• run 200m

Work out:

• 10 vertical jumps
• 10 squats 
• 10 v ups 
• 4 rounds for time
  

------------------------------------------

 

10-30-11

Warm up: 

• 5 squats 
• 5 push ups 
• 5 sit up 
• 3x

Work out:

• 10 push ups 
• 10 squats 
• 10 sit ups 
• 10 rounds 
• for time
  

------------------------------------------

 

10-29-11

Warm up: 

• 15 squats 
• 5 push ups 
• run 200 m 
• 3x

Work out:

• run 200 m
• 10 squats 
• 10 push ups 
• 5 rounds
  

------------------------------------------

 

10-28-11

Warm up: 

•   Mountain climbers 20
• sit up 10 
• 25 jumping jacks 
• 3x

Work out:

• 10 burpees 
• 1 v-up 
• 9 burpees 
• 2 v-ups 
• and so till you do 1 burpee  and 10 v-ups
  

------------------------------------------

 

10-27-11

Warm up: 

• 10 squats 
• run 200 m 
• 3x

Work out:

• 200 squats for time
  

------------------------------------------

 

10-26-11

Warm up: 

• run 200 m 
• 5 push ups 
• 3x

Work out:

• 100 push up for time
  

------------------------------------------

 

10-25-11

Warm up: 

• 5 push ups 
• 10 lunges 
• run 200 m 
• 3x

Work out:

• for time 
• 10 clapping push ups 
• 10 lunges each leg 
• 10 v- ups 
• 10 rounds
  

------------------------------------------

 

10-24-11

Warm up: 

• 25 jumping jacks 
• 2min samson stretch each leg
• 10 mountain climbers 
• 3x

Work out:

• 10 jump lunges 
• 15 long jumps 
• 20 squats
• 3 rounds for time
  

------------------------------------------

 

10-23-11

Warm up: 

• run for 10 mns

Work out:

• do a 10 k 
• or 5 k 
• if you can run a 10 k do that dont cheat your self
  

------------------------------------------

 

9-22-11

Warm up: 

• run 200 m 
• 5 push ups 
• 10 squats 
• 3x

Work out:

• amrap in 20 mins
• 10 push ups 
• 15 jump squats 
• 20 sit ups
  

------------------------------------------

 

10-21-11

Warm up: 

• 10 lunges 
• 5 push ups 
• 15 squats 
• run 200 m
• 3 x

Work out:

• 15 jump lunges 
• 10 dips off bench or chair 
• 10 push ups 
• 3 x
  

------------------------------------------

 

10-20-11

Warm up: 

• 5 push ups 
• 5 burpees 
• 15 squats
• run 200 m 
• 3x

Work out:

• 10 burpees long jumps 
• lunge back to start point
• 10 push ups 
• 4 x
  

------------------------------------------

 

10-19-11

Warm up: 

• 10 squats 
• 5 dips 
• 10 lateral lunges
• 3 x

Work out:

• 100 burpees
  

------------------------------------------

 

10-18-11

Warm up: 

•   Sampson stretch 2 min each side 
• run 200 m 
• 35 jumping jacks 
• 3x

Work out:

• 10 burpees 
• 10 long jumps 
• 10 lunges 
• 4 rounds
  

------------------------------------------

 

10-17-11

Warm up: 

• 5 push ups 
• 5 jump squats
• 25 jumping jacks 
• 3x

Work out:

• 10 push up 
• 10 jump squats
• 10 v-ups
• 5 rounds
  

------------------------------------------

 

10-16-11

Warm up: 

• 25 jumping jacks 
• 10 mountain climbers 
• 10 squats
• 3x

Work out:

• run 200 m 
• 10 squats 
• run 200 m 
• 10 burpees 
• run200 m 
• 10 push ups 
• for time
  

------------------------------------------

 

10-15-11

Warm up: 

• 5 dips 
• 5 push up hands close and elbows in
• 10 squats
• 3x

Work out:

• 10 dips off chair or bench 
• 15 squats 
• 10 burpees 
• 3x
  

------------------------------------------

 

10-14-11

Warm up: 

• 10 lunges each leg 
• 5 push ups 
• run 200 m 
• 3x

Work out:

• do 10 lunges each leg 
• 10 push ups 
• 10 rounds
  

------------------------------------------

 

10-13-11

Warm up: 

• run for 10 mins

Work out:

• 10k
  

------------------------------------------

 

10-12-11

Warm up: 

• 5 vertical jumps 
• 10 lunges 
• 10 sit ups

Work out:

• lung  50 m 
• 21 burpees
  

------------------------------------------

 

10-11-11

Warm up: 

• run 200 m 
• 10 squats 
• 5 push ups 
• 3x

Work out:

• 25 sit ups 
• 20 squats 
• 10 burpes 
• 5 push ups
• 3x
  

------------------------------------------

 

10-10-11

Warm up: 

• 10 mountain climbers
• 10 jumping jacks
• 3x

Work out:

• 10 sit ups
• 10 push ups 
• 11 rounds
  

------------------------------------------

 

10-9-11

Warm up: 

• 10 lunges 
• 5 push up 
• run 200m
• 3x

Work out:

• 25 burpees long jumps
  

------------------------------------------

 

10-8-11

Warm up: 

• 10 squats
• 10 lunges each leg
• run200m
• 3x

Work out:

• 1 pistol squat each leg
• 2 pistol squats each leg 
• 3 pistol squats 
• and so on till you get to 10 pistol squats each leg
  

------------------------------------------

 

10-7-11

Warm up: 

• 200 m run 
• 10 push ups 
• 15 squats
• 3x

Work out:

• 10 clapping push ups
• 10 mountain climbers
• 10 rounds
  

------------------------------------------

 

10-6-11

Warm up: 

• 10 mountain climbers
• 10 squats
• 10 push ups 
• 3x

Work out:

• 5 pistol squats each leg 
• 10 long jumps
• 15 hollow rocks 
• 20 squats 
• 5x
  

------------------------------------------

 

10-5-11

Warm up: 

• 200 m run 
• 5 lunges each leg
• 10 pus ups
• 3x

Work out:

• run 200 m 
• 10 lunges 
• run 400 m
• 10 lunges
• run 600 
• 10 lunger 
• run 800 m 
• 10 lunger
  

------------------------------------------

 

10-4-11

Warm up: 

• 25 jumping jacks
• 25 toe touches
• run 200 m 
• 3x

Work out:

•  15 Dips off chair or bench
• 10 push ups with feet elevated
• 5 pistol squats each leg
• 3 x
  

------------------------------------------

 

10-3-11

Warm up: 

• 5 burpees 
• 10 push ups 
• 15 squats
• run 200 
• 3x

Work out:

• 10 burpees 
• 15 push ups
• 20 squats
• 3x
  

------------------------------------------

 

10-2-11

Warm up: 

• run 200 m 
• 5 jump squats 
• 10 long jumps 
• 3x

Work out:

• run 200 m 
• 15 burpees 
• run 400 m
• 10 burpees 
• run 600 m 
• 5 burpees
  

------------------------------------------

 

10-1-11

Warm up: 

• 5 push ups 
• 10 high kicks on each leg 
• 25 jumping jacks
• 3x

Work out:

• 10 dips on bench or chair
• 10 backwards lunges on each leg 
• 10 burpees 
• 10 push ups feet elavated
• 4x
  

------------------------------------------

 

9-30-11

Warm up: 

• 5 burpees 
• 10 vertical jumps 
• 15 squats 
• 3x

Work out:

• 10 burpees
• 1 long jump
• 9 burpees 
• 2 long jumps 
• and so on until you do 1 burpee
• 10 long jumps
  

------------------------------------------

 

9-29-11

Warm up: 

• run 200 m 
• 5 push ups 
• 10 lunges each leg 
• 3x

Work out:

• 20 jump lunges 
• 10 clapping push up
• 5 burppees
• 3x
  

------------------------------------------

 

 

9-28-11

Warm up: 

• jumping jacks 25
• squats 25 
• run 200 m
• 3x

Work out:

• 100 squats 
• run 800 m
• 4x
  

------------------------------------------

 

9-27-11

Warm up: 

• 10 push up 
• Samson stretch 1 min on each leg
• arm rotation 100 forward 100 backwards
• 3x

Work out:

• 10 hand stand push up (or just reg push ups)
• 20 lunges
• 30 squats
• 3x
  

------------------------------------------

 
 

9-26-11

Warm up: 

• 20 sit ups 
• 10 leg lifts 
• 1 min plank
• 3x

Work out:

• 21-15-9 
• v ups
• leg lifts
• bicycles
• sit ups all the way up
  

------------------------------------------

 

9-25-11

Warm up: 

• 15 squats 
• 15 mountain climbers 
• 30 jumping jacks
• 3x

Work out:

• 21-15-9
• jump squats
• push ups 
• v ups
  

------------------------------------------

 

9-24-11

Warm up: 

• 15 mountain climbers 
• 25 squats 
• 25 jumping jacks
• 3x

Work out:

• 10 jump lunges
• 20 push up 
• 20 squats 
• 10 dips 
• 2 rounds
  

------------------------------------------

 

9-23-11

Warm up: 

• 25 jumping jacks 
• 5 dips on a chair or bench
• 15 squats

Work out:

• 10 pushup 
• 15 dips 
• 25 squats
• run 200 m
• 3 rounds
  

------------------------------------------

 

9-22-11

Warm up: 

• run 200m 
• 5 push ups 
• 10 lunges 
• 3x

Work out:

• lunge 100 steps at every 10 lunge do 10 pushups
  

------------------------------------------

 

9-21-11

Warm up: 

• 5 push up 
• 15 squats 
• 25 jumping jacks 
• 3x

Work out:

• 12 rounds for time
• 10 burpees
• 10 leg lifts
  

------------------------------------------

 

9-20-11

Warm up: 

• run 200 m 
• 10 push up 
• 15 squats 
• 3x

Work out:

• 10 push ups
• 30 squats
• 5 push ups 
• 15 squats
• 10 push ups 
• 30 squats
  

------------------------------------------

 

9-19-11

Warm up: 

• 5 vertical jumps 
• 5 push ups 
• 25 toe touches 
• 25 jumping jacks 
• 3x

Work out:

• 10 burpee long jumps
• 10 push ups
• 10 squats
• run 200 m 
• 5 x
  

------------------------------------------

 

9-18-11

Warm up: 

• run 200 m 
• 25 toe touches 
• 15 squats 
• 10 push ups 
• 3x

Work out:

• 5 push ups 
• 5 squats 
• 5 sit ups
• 20 rounds
  

------------------------------------------

 

9-17-11

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 10 lunges
• 3x

Work out:

• 15 dips of a chair or bench
• 20 lunges ( 10 each side ) 
• 10 push up 
• 3 x
  

------------------------------------------

 

9-16-11

Warm up: 

• 10 lunges each leg 
• 5 push ups 
• 15 squats

Work out:

• every min do one squat the second min do 2 and 3rd do 3 and so 
• untill you cant finish in the min
  

------------------------------------------