wed 6-1-11 work outs

warm up + burpees (50-150 pick a number and go for it)

tues 5-31-11 work outs

warm up + 200m run 10 squats 10 push up 5 rounds

mon 5-30-11 work out

warm up + 30 jumping jacks 15 pushups 7 rounds for time

sunday 5-29-11 work outs

warm up+ 10 burpee long jumps 15 squats and lunge back to where you started from. Do 5 rounds

sat 5-28-11 wod

run a 5 K if you dont know how long 3 miles is run for 45 mins if you run slow 30 mins if you run kinda fast and 21 mins if you run fast

just testing

just testing

friday 5-27-11 wod

10 burpees 1 push up 9 burpees 2 pushup 8 burpees 3 push ups and so on until you do 10 push ups and 1 burpee

thursday 5-26-11 work out of the day

5 rounds of 15 long jumps 15 push ups 200 m run If you dont know what 200 m is run for 45 sec

sat 5-7-11 work outs

warm up + 10 v ups one plank for a min run 200 meters do 5 rounds for time If you dont know what 200 meters is run for 30 sec if you are fast if you are slower run for 45 sec

friday 5-6-11 work out

warm up + 3 round of 10 pushups 20 burpees 30 situps have a wonderful friday

thurs 5-5-11

warm up + 200 air squats for time after this let me know how your butt and legs feel. It will be awesome

wed 5-4-11 work outs

warm up+ 200 meter run 25 squats 200 meter run 25 push up 200 meter run 25 dips of table or chair 200 meter run 25 sit-ups If you don't know how long 200 meters is and are a fast runner run for 30 sec if your not that fast run for 45 sec.

tues 5-3-11 work outs

warm up + 50 jumping jacks 30 walking lunges 15 burpees 5 squat jumps 3 rounds for time

monday 5-2-11 workouts

warm up + run a 5k the first mile at 65 to 70 % the 2nd mile 80 % and the 3rd at 90 %