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

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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
  

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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
  

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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
  

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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
  

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10-27-11

Warm up: 

• 10 squats 
• run 200 m 
• 3x

Work out:

• 200 squats for time
  

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10-26-11

Warm up: 

• run 200 m 
• 5 push ups 
• 3x

Work out:

• 100 push up for time
  

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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
  

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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
  

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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
  

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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
  

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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
  

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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
  

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10-19-11

Warm up: 

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

Work out:

• 100 burpees
  

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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
  

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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
  

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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
  

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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
  

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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
  

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10-13-11

Warm up: 

• run for 10 mins

Work out:

• 10k
  

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10-12-11

Warm up: 

• 5 vertical jumps 
• 10 lunges 
• 10 sit ups

Work out:

• lung  50 m 
• 21 burpees
  

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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
  

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10-10-11

Warm up: 

• 10 mountain climbers
• 10 jumping jacks
• 3x

Work out:

• 10 sit ups
• 10 push ups 
• 11 rounds
  

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10-9-11

Warm up: 

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

Work out:

• 25 burpees long jumps
  

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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
  

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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
  

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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
  

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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
  

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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
  

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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
  

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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
  

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