8-1-11

Warm up: 

• 25 mountain climbers 
• 25 jumping jacks
• 3 rounds

Work out:

• Start off the new month right with a 5 k as fast as you can. race pace.
• that is 3 miles

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7-31-11

Warm up: 

• 25 toe touches
• 15 squats 
• run 200 m

Work out:

• 10 push ups 
• 15 squats 
• on the min until you cant complete the 10 push up 15 squats 
• post your time

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7-30-11

Warm up: 

• run for 10 mins

Work out:

• run a 10k

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7-29-11

Warm up: 

• 25 jumping jacks
• 10 squats
• 30 mountain climbers 

Work out:

• AMRAP (as many reps as possible) in 20 mins 
• squats

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7-28-11

Warm up: 

• run in place for 2 mins 
• 10 push ups 
• 15 squats

Work out:

• 18-15-12-9-12-15-18 of 
• burpees
• squats 
• push ups

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7-27-11

Warm up: 

• 30 mountain climbers 
• 15 squats 
• 5 burpees

Work out:

• do 100 lunges (50 lunges each leg)

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7-26-11

Warm up: 

• 5 burpees 
• 10 push up
• 15 squats 
• 3 rounds

Work out:

• on the min for 20 do 10 burpees

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7-25-11

Warm up: 

• 25 jumping jacks 
• 15 squats 
• 10 push ups 
• run 200 m 
• 3 rounds

Work out:

• 21-15-6 
• burpees 
• push up 
• squats

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7-24-11

Warm up: 

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

Work out:

• run 1 mile 
• 100 push ups 
• 200 squats 
• run 1 mile
• If you dont know how long a mile is run for 45 mins if slow or 21 if fast

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7-23-11

Warm up: 

• run 200 m or for 30 sec 
• 10 squats 
• 5 push ups 
• 3 rounds

Work out:

• tabata squats with eyes closed
• that is 20 sec of work and 10 sec of rest for 4 mins

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7-22-11

Warm up: 

• 25 jumping jacks 
• dips off table or bench 10 
• 25 toe touches

Work out:

• 100 jumping jacks
• 75 air squats
• 50 push ups 
• 25 burpees 
• for time

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7-21-11

Warm up: 

• run 200 m or for 30 seconds
• 10 push ups 
• 15 squats 
• 3 rounds

Work out:

• run 400 meters or for 1min 20 sec
• 50 air squats 
• 4 rounds

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7-20-11

Warm up: 

• 30 mountain climbers 
• 20 squats 
• 10 push ups 
• 3 rounds

Work out:

• 10 walking lunges each leg
• 10 push ups 
• 10 rounds 
• for time

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7-19-11

Warm up: 

• run 800 meters or just run for 5 min

Work out:

• run 600 m or for 3.5 mins then do 10 burpees 
• run 400 m or for 2 mins then do 10 push ups 
• run 200 m or for 45 sec then do 20 squats

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7-18-11

Warm up: 

• 5 burpees 
• 10 pushups 
• 20 walking lunges
• 3 runds

Work out:

• 50-35-15 leg lifts, push ups, sit ups 
• for time

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7-17-11

Warm up: 

• 200 m run or run for 30 sec
• 5 vertical jumps 
• 10 mountain climbers on each side

Work out:

• 250 jumping jacks for time

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7-16-11

Warm up: 

• 5 push ups 
• 10 squat
• 25 toe touches

Work out:

• 100 push up 
• 200 squats 
• for time

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7-15-11

Warm up: 

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

Work out:

• 50 air squats 
• 5 rounds rest equal amounts as it took to do each 50

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7-14-11

Warm up: 

• 5 push ups 
• 10 mountain climbers each leg
• run 200 m or for 30 sec.

Work out:

• burpee to push up position, do 10 push up burpee out 
• 5 rounds

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7-13-11

Warm up: 

• 25 toe touches
• 25 Jumping Jacks
• 3 rounds

Work out:

• 30 air squats on the min for 20 mins

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CSULB Tri

7-12-11 work out

warm up 5 jumping knees to chest 10 pushups 15 lunges each leg x3

12 push ups 12 squats 12 rounds

7-11-11 work outs

warm up 10 walking lunges 25 jumping jacks 10 push ups  x3

10 squats 1 burpee 9 squats 2 burpees and continue till you do 1 squat and 10 burpees

7-10-11 work outs

warm up x3 5 burpees 10 push ups and 30 jumping jacks
run for 5 mins the do 5 burpees run for 4 mins and 4 burpees run 3 mins 3 burpees 2 mins 2 burpees run 1 min 1 burpees then run for 15 mins and you are done

7-9-11 work outs

warm up x3 5 push ups 10 squats run for 2 mins
21 push ups, 42 squats, 15 push ups, 30 squats, 9 push up, 18 squats

7-8-11 work outs

warm up x3 run for 3 mins then do 15 squats
50 walking lunges run 800 m then 50 walking lunges
if you dont know what 800 meters is run for 5 mins if you run slow or 4 if you are fast.

7-7-11

warm up x3 25 jumping jacks 5 push ups 10 toe touches
50-35-15- leg lifts push ups and sit ups for time

wed 7-6-11 work outs

warm up  5 push up 10 squats 25 jumping jacks
as many rounds as possible( amrap) 10 bench dips  10 jumping squats 10 lunges (each leg)

tues 7-5-11 work outs

warm up 3 rounds 5 push ups and 20 mountain climbers
12 rounds for time of 10 burpees and 10 leglifts

mon 7-4-11 work out

warm up then run a 5 k that is 3.1 miles or just run for 45 mins if you are a slow runner or 21 mins If you are a fast runner

sun 7-3-11 work outs

warm up 2oo m run. 3x

run 100 m rest as long as it took you to run the 100 then do 200 same thing 400 and 800

7-2-11 sat work outs

Come to the grand opening of my new gym. The warm up and the WOD will be done there