12-31-12

Warm up: 

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

Work out:

• bear crawl 40 yards 
• 25 v ups 
• bear crawl 40 y 
• 25 sit ups
• 4 rounds
  

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12-30-12

Warm up: 

• go to Mobilitywod.com

Work out:

• find a stretch you like and 
• practice it for 10 min.
  

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12-29-12

Warm up: 

• run 200 m 
• 3 long jumps
• 30 sec sampson stretch each leg
• 3 x

Work out:

• 3 rounds for time 
• 10 standing long jumps
• 20 v-up 
• 30 sit ups
  

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12-28-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg.
• 3 forword roll 
• 5 burpees 
• 3x

Work out:

• 4 rounds 
• 5 foreword rolls burpees
• 10 jump squats
  

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12-27-12

Warm up: 

• 25 jumping jacks 
• 30 sec sampson stretch each leg 
• 3 lunges each leg 
• 3 x

Work out:

• run 200 m 
• 20 walking lunges 
• run 400 m
• 20 walking lunges 
• run 600m 
• 10 walking lunges 
• run 800m 10 walking lunges 
• 10 walking lunges
  

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12-26-12

Warm up: 

• 200 m run 
• 5 clapping push ups 
• 5 bench dips 
• 3x

Work out:

• 2 rounds 
• 15 bench dips 
• 20 sit ups 
• 15 clapping push ups 
• 20 v-ups 

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12-25-12

Warm up: 

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

Work out:

• run 200 m 
• 20 burpees 
• run 400 m
• 20 push ups 
• run 600 m 
• 20 squats 
• run 800 m 
• 20 v ups
  

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9-24-12

Warm up: 

• 25 jumping jacks 
• 30 sec sampson stretch 
• 3 pistols each leg 
• 5 push up

Work out:

• 10 rounds 
• 10 pistols 
• 10 push ups
  

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12-23-12

Warm up: 

• Go to gymnasticswod.com 
• and pick a skill

Work out:

• pratice the skill for 20 mins
  

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21-22-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg
• 10 push up 
• 10 squats 3x

Work out:

• 80, 60 ,40,20 squats
• 40,30,20,10 sit ups 
• 20,15,10, 5 handstand push ups
  

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12-21-12

Warm up: 

• jumping jacks 25 
• 5 push ups 
• 5 squats 
• 30 sec sampson stretch 
• 3x

Work out:

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

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12-20-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg 
• 4 long jumps
• 5 push up 
• 3x

Work out:

• 21-15-9
• burpee long jumps 
• push up
  

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12-19-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg 
• 5 bench dips 
• 2 pistols each leg 
• 3 x

Work out:

• amrap in 20 min 
• 10 bench dips 
• 5 pistols each leg

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12-18-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg 
• 5 bench dips 
• 2 pistols each leg 
• 3 x

Work out:

• amrap in 20 min 
• 10 bench dips 
• 5 pistols each leg

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12-17-12

Warm up: 

• 30 sec sampson stretch 
• 3 lunges each leg 
• 3 hspu
• 3x

Work out:

• 3 rounds 
• 10 jump lunges 
• 10 hand stand push ups 
• 10 bicycles
  

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12-16-12

Warm up: 

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

Work out:

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

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12-15-12

Warm up: 

• run for 10 or 15 mins

Work out:

• 5k at race pace
  

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12-14-13

Warm up: 

• run 200m 
• 25 toe touches 
• 30 sec sampson stretec each leg 
• 5 long jumps 
• 3x

Work out:

• 5 rounds
• bear crawls 100 ft 
• long 100 ft 

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12-13-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 3 lunges each leg 
• 3x

Work out:

• 20 sit ups 
• run 400m 
• 20 push up 
• run 400 m 
• 20 lunges 
• run 400
  

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12-12-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch on each leg.
• 5 push ups 
• 10 squats 
• 3 x

Work out:

• 100 jumping jacks
• 75 squats
• 50 push ups 
• 25 burpees
  

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12-10-12

Warm up: 

• sampson stretch 30 sec on each leg
• 5 push ups 
• 3 lunges each side 
• 3x

Work out:

• 3 rounds 
• 15 push ups 
• 15 lunges on each side 
• 15 v-ups

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12-9-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 3 lunges each leg 
• 3x

Work out:

• 20 sit ups 
• run 400m 
• 20 push up 
• run 400 m 
• 20 lunges 
• run 400
  

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12-8-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch on each leg.
• 5 push ups 
• 10 squats 
• 3 x

Work out:

• 100 jumping jacks
• 75 squats
• 50 push ups 
• 25 burpees
  

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12-7-12

Warm up: 

• run 200 m
• sampson stretch each leg 30 sec 
• 3 lunges each leg 
• 3 vertical jumps 
• 3x

Work out:

• 4 rounds for time 
• 7 lunges each leg 
• 10 vertical jumps 
• 13 v ups
  

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12-6-12

Warm up: 

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

Work out:

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

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12-5-12

Warm up: 

• sampson stretch 30 sec on each leg
• 5 push ups 
• 3 lunges each side 
• 3x

Work out:

• 3 rounds 
• 15 push ups 
• 15 lunges on each side 
• 15 v-ups

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12-4-12

Warm up: 

• run 200 m 
• 3 pistols each leg 
• 3 handstand push ups
• 3x

Work out:

• 16-8-4 
• handstand push ups 
• pistols
  

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12-3-12

Warm up: 

• 25 jumping jacks
• 30 sec.  sampson stretch 
• 10 squats 
• 5 push ups 
• 3x

Work out:

• run 200 m 
• 50 suqats
• 3 rounds
  

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12-2-12

Warm up: 

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

Work out:

• 3 rounds 
• run 200 
• 50 squats
  

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12-1-13

Warm up: 

• 200 m run 
• 5 push ups 
• 5 burpees

Work out:

• 1 burpee
• 1 push up 
• 1 burpee 
• 2 push ups 
• 1 burpee 
• 3 push ups 
• and so on till you hit 
• 1 burpee 
• 10 push ups
  

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11-30-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch 
• 5 push ups 
• 10 squats
• 3x 

Work out:

• 100 squats
• rest 3mins
• 100 squats
  

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11-29-12

Warm up: 

• 30 sec sampson stretch 
• run 200 m
• 10 squats 
• 3x

Work out:

• 250 jumping jacks 
• for time
  

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11-28-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch 
• 5 push ups
• 3x

Work out:

• 10 rounds 
• sprint 50 m 
• 10 push ups
  

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11-27-12

Warm up: 

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

Work out:

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

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11-26-12

Warm up: 

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

Work out:

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

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11-25-12

Warm up: 

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

Work out:

• 3 rounds 
• 20 squats 
• 20 burpees 
• 20 pushups
  

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11-24-12

Warm up: 

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

Work out:

• 8 rounds 
• 30 sec handstand hold on wall if needed 
• 10 squats
  

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11-23-12

Warm up: 

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

Work out:

• 50,35,15
• leg lifts 
• push ups 
• situps
  

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11-22-12

Warm up: 

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

Work out:

• 4 rounds
• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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11-21-12

Warm up: 

• run 200 m 
• 30 sampson stretch each 
• 5 lunges each leg

Work out:

• run 1 mile 
• 30 lunges every 2 mins
  

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11-20-12

Warm up: 

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

Work out:

• 20 rounds
• 5 push ups 
• 5 squats 
• 5 situps
  

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11-19-12

Warm up: 

• run for 10 to 15 mins

Work out:

• 10 rounds 
• 100 m sprints
• hold rounds with in 2 to 3 sec 
• of each other
  

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11-18-12

Warm up: 

• run 200 m 
• sampson stretch 30 sec on each side 
• 5 burpees
• 3x

Work out:

• 12 rounds 
• 10 burpees
• 10 leg lifts
  

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11-17-12

Warm up: 

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

Work out:

• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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11-16-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg
• 3 handstand push ups 
• 2 pistols each leg

Work out:

• 21-15-9
• handstand push ups 
• pistols
  

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11-15-12

Warm up: 

• Go to mobilitywod.com 
• and pick out a mobility exercise to do 
• and do it

Work out:

• and pick out a mobility exercise to do 
•  and do it for 20 mins

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11-14-12

Warm up: 

• 2 pistols on each side 
• 5 push ups 
• 10 squats 
• 25 jumping jacks 
• 3 x

Work out:

• 5 rounds 
• 5 pistols on each leg 
• 10 push ups 
• run 200
  

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11-13-12

Warm up: 

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

Work out:

• 50 arm rotation foward
• 50 arm rotation backwards palms up 
• 50 sit ups 
• 50 push ups 
• 2 rounds
  

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11-12-12

Warm up: 

• run for about 10-15 mins

Work out:

• run a 10 k
  

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11-11-12

Warm up: 

• 30 sec samson stretch on each leg
• 25 jumping jacks 
• 5 push ups 
• 10 squats 
• 3x

Work out:

• amrap in  8 mins 
• 5 burpees 
• 15 squats
  

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