4-1-12

Warm up: 

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

Work out:

• 20 squats
• 1 v up 
• 19 squats 
• 2 v ups 
• and so on till you do 
• 1 squat 
• 20 v ups
  

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3-31-12

Warm up: 

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

Work out:

• bear crawl 100 steps
• bear crawl backwards 100 steps 
• 100 jumping jacks 
• 2 rounds
  

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3-30-12

Warm up: 

• go to gymnasticswod.com

Work out:

• pick a body weight skill and practice for 10 mins
• then run a 5 k
  

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3-29-12

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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3-28-12

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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3-27-12

Warm up: 

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

Work out:

• every min on the min do a jump squat 
• second min do 2 jump squats 
• and so on till you cant make the min.
  

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3-26-12

Warm up: 

• run 200m 
• 4 pistols each side 
• 5 push ups 
• 3x

Work out:

• 3 rounds
• 10 pistols squats each leg
• 15 push ups 
• 20 Hollow rocks
  

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3-25-12

Warm up: 

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

Work out:

• 4 rounds 
• 25 jumping jacks
• 25 push ups
• 25 squats
• 25 v-ups
  

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3-24-12

Warm up: 

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

Work out:

• 10 lateral burpees( if you dont know what a lateral burpee is you tube is)
• 10 leg lifts 
• 10 push ups Hand release
• 10 squats

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3-23-12

Warm up: 

• go to Mobilitywod.com

Work out:

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

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3-22-12

Warm up: 

• run for about 10-15 mins

Work out:

• run a 10 k
  

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3-21-12

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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3-20-12

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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3-19-12

Warm up: 

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

Work out:

• tabbata Hollow rocks
• 20 sec on 
• 10 rest for
• 4 mins 

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3-18-12

Warm up: 

• samson stretch 30 sec on each leg.
• run 200 m 
• lunges 5 on each leg 
• 5 burpees 
• 3x

Work out:

• 3 rounds
• 21 backwards lunges
• 15 v-ups 
• 9 burpees
  

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3-17-12

Warm up: 

• 25 jumping jacks
• samson stretch 30 sec leg.
• 5 lunges each leg 
• 3x

Work out:

• 5 round
• 15 jump squats
• 12 push ups 
• 9 lunges each leg 

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3-16-12

Warm up: 

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

Work out:

• amprap in 20 mins 
• 51 squats
• 50 push ups
  

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3-15-12

Warm up: 

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

Work out:

• 3 rounds 
• 50 push ups 
• 75 squats 
• 100 vertical jumps touching something 6 inches above your reach
  

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3-14-12

Warm up: 

• run for 10 mins 

Work out:

• run a 5 k or 10 k 
• you pick if you have never ran a 10 k before just go do it
  

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3-13-12

Warm up: 

• 25 jumping jacks 
• samson stretch on each leg 30 sec. 
• 5 lunges on each leg 
• 3x

Work out:

• 100 walking lunges on each leg
  

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3-12-12

Warm up: 

• 25 jumping jacks 
• 10 push ups 
• 5 chair dips 
• run 200 m 
• 3x

Work out:

• 21-15-9-
• handstand push ups 
• chair dips 
• vertical jumps 
• run 200 m between each round
  

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3-11-12

Warm up: 

• samson stretch 30 sec on each leg
• 3 burpees 
• 15 squats
• run 200m 
• 3x

Work out:

• on the 1:30 for 15 min
• 5 burpees 
• 10 squats
• 15 sit ups
  

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3-10-12

Warm up: 

• run 200 m 
• 3x

Work out:

• 10x 100 m sprints 
• on the 1min
  

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3-9-12

Warm up: 

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

Work out:

• 3 rounds for time 
• 25 jumping jacks 
• 10 push ups 
• 50 jumping jacks 
• 20 push ups 
• 75 jumping jacks 
• 30 push ups 
• 100 jumping jacks 
• 40 push ups
  

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3-8-12

Warm up: 

• 5 lunges on each side 
• 3 burpees 
• samson stretch 30 sec on each leg
• run 200 m 
• 3x

Work out:

• 21-15-9- 
• jump lunges 
• burpees 
• sit ups
  

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3-7-12

Warm up: 

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

Work out:

• 10 walking lunges on each leg 
• 30  push ups 
• 20 walking lunges on each leg
• 20 push ups
• 30 walking lunges on each leg
• 10 push ups
  

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3-6-12

Warm up: 

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

Work out:

• run 100 m 
• 10 burpees 
• run 200m 
• 20 burpees 
• run 300 m 
• 30 burpees 
• run 400 m 
• 40 burpees
  

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3-5-12

Warm up: 

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

Work out:

• long jump 100m
• if that is to easy do 400 m
  

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3-4-12

Warm up: 

• Go to www.mobilitywod.com

Work out:

• Find 5 different stretches and do them for 2 min each stretch
  

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3-3-12

Warm up: 

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

Work out:

• for 20 mins on the min do 
• 7 push ups 
• 20 squats

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3-2-12

Warm up: 

• 25 jumping jacks 
• 5 burpees 
• 5 v ups
• run 200
• 3x

Work out:

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

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