3-1-12

Warm up: 

• samson stretch 30 sec on each side
• 200 m run 
• 10 push ups 
• 3 x

Work out:

• for time 
• run 200m 
• 10 push ups 
• run 400 m 
• 20 push ups 
• run 600m 
• 30 push ups
  

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2-29-12

Warm up: 

• run 200 
• 5 lunges each leg 
• 5 chair dips 
• 10 push ups 
• 3x

Work out:

• 21-15-9 
• hand stand push ups 
• chair dips 
• jumping lunges
  

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2-28-12

Warm up: 

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

Work out:

• amrap  for 12 mins 
• 12 squats 
• 9 burpees
• 3 pushups
  

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2-27-12

Warm up: 

• samson stretch 30 sec on each leg
• run 200 m
• 10 push ups
• 3x

Work out:

• AMRAP in 12 min
• 12 squats
• 9 burpees
• 3 push ups
  

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2-26-12

Warm up: 

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

Work out:

• 5 pushups 
• 10 squats
• on the min untill you cant complete the min.
  

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2-25-12

Warm up: 

• run 200 m 
• 10 push ups 
• 30 sec samson stretch on each leg 
• 3x 

Work out:

• as many squats as possible 
• in 10 mins

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2-24-12

Warm up: 

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

Work out:

• 25 squats 
• run 800 m 
• 50 squats
• run 600 m 
• 75 squats
• run400 m
• 100 squats 
• run 200 m
  

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2-23-12

Warm up: 

• run 200 m 
• 5 push up s 
• 5 burpees 
• 5 jump squats
• 3x

Work out:

• 3 rounds
• 10 vertical jmps
• 10 v-up
• 10 push ups 
• 10 jump squats 
• 10 burpees
  

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2-22-12

Warm up: 

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

Work out:

• you get to pick 
• 100 or 200 push ups for time 
• if you have done 100 before 
• I think you should do 200
  

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2-21-12

Warm up: 

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

Work out:

• 300 jumping jacks for time
  

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2-20-12

Warm up: 

• 200 m run 
• 5 lunges each leg
• 10 push ups 
• 30 samson stretch on each leg
• 3x

Work out:

• run 200m 
• 10 luges each leg
• run 200 m 
• 8 lunges 
• run 200 m 
• 6 lunges 
• run 200 m 
• 4lunges
• run 200m 
• 2 lunges
  

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2-19-12

Warm up: 

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

Work out:

• 21-15-9 
• jump squats 
• push ups (hand release) 
• jumping jacks
  

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2-18-12

Warm up: 

• run 200 m 
• 2 pistols on each side 
• 10 push ups 
• 30 sec samsons stretch on each leg 
• 3x

Work out:

• amrap in 12 min
• 10 pistols (5 each leg)
• 10 burpees 
• 10 long jumps
  

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2-17-12

Warm up: 

• 20 sec samson stretch each leg
• 10 sec of squats 
• 10 sec of sit ups 
• 10 sec of supermans 
• 10 sec of push ups s

Work out:

• tabatta this 
• tuck jumps 
• and sit 
• that is 20 sec of work to 10 sec rest for 4 mins
  

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2-16-12

Warm up: 

• run 200 m
• 5 lunges each side 
• 5 push ups 
• 10 squats
• 3x

Work out:

• sprint 400 m
• 30 squats
• sprint 200m
• 15 push ups 
• sprint 400m
• 30 hollow rocks 
• sprint 200m
• 15 lunges each leg
• 
  

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2-15-12

Warm up: 

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

Work out:

• 80,60,40,20 squats
• 40,30,20,10 sit ups 
• 20,15,10,5, Handstand pus ups
  

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2-14-12

Warm up: 

• 25 jumping jacks
• Samson stretch (30 sec on each leg)
• 10 push ups 
• 10 squats

Work out:

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

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2-13-12

Warm up: 

• run 200 m 
• 10 lunges 
• 5 squats 
• 3 x

Work out:

• 5 rounds 
• lunge 50 ft 
• 21 burpees
  

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2-12-12

Warm up: 

• run 200 m 
• 10 burpees 
• sampson stretch 30 sec each leg
• 3x

Work out:

• 20 burpes 
• 20 jumping jacks 
• 20 squats
• 3 rounds
  

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2-11-12

Warm up: 

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

Work out:

• 20 sit ups 
• 20 push ups 
• run 400 m 
• 4 rounds
  

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2-10-12

Warm up: 

• 200 m run 
• 10 jumps knees high 
• 3 x

Work out:

• 250 jumping jacks for time
  

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2-9-12

Warm up: 

• 200 m run 
• 3 pistols each side 
• 3 handstand push ups (or push up with feet elevated
• 3x

Work out:

• amrap in 20 mins
• 5 hand stand push ups 
• 10 pistols 

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2-8-12

Warm up: 

• 5 tuck jump 
• 10 push ups 
• 200 m run 
• 3 x

Work out:

• 3x 20 tuck jumps 
• 3x 30 sec. handstand holds
  

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2-7-12

Warm up: 

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

Work out:

• 100 push ups for time
  

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2-6-12

Warm up: 

• 25 mountain climbers 
• 10 push ups 
• 10 squats 
• 3x

Work out:

• with eyes closed do 10 squats 
• open eyes 
• eyes closed 10 push ups 
• 10 rounds
  

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2-5-12

Warm up: 

• run 200 m 
• 10 squats 
• 25 jumping jacks
• 3 x

Work out:

• 200 squats for time
  

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2-4-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• Samson stretch on each leg 30 sec
• 3 x

Work out:

• 10 vertical jumps as high as you can 
• 10 push ups 
• 5 rounds

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2-3-12

Warm up: 

• run 200 m 
• 10 squats 
• 10 push ups 
• 20 mountain climbers

Work out:

• hold hand stand 1 min can use wall 
• hold bottom of squat for 1 min 
• 5 rounds
  

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1-2-12

Warm up: 

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

Work out:

• 30 push ups 
• 40 situps
• 50 squats 
• 3-5 rounds pick what you can do
  

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