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
  

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