5-1-12

Warm up: 

• run 200 m 
• 30 samson stretch 30 sec each leg 
• 5 push up 
• 5 sit ups
• 3 lunges each leg
• 3x
  

Work out:

• amrap in 18 mins
• 10 push ups 
• 10 sit ups
• 10 lunges each leg
  

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4-30-12

Warm up: 

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

Work out:

• 10x 100 m sprints
  

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4-29-12

Warm up: 

• 25 jumping jacks 
• 30 sec each leg samson stretch
• 5 lunges each let 
• 5 sit ups
  

Work out:

• amrap in 18 mins 
• 10 push ups
• 10 sit ups 
• 10 lunges each leg

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4-28-12

Warm up: 

• 30 sec samson stretch each leg
• run 20 m 
• 10 squats 
• 5 push ups 
• 3x
  

Work out:

• 21-15-9 
• squats 
• push ups
  

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4-27-12

Warm up: 

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

Work out:

• 21-15-9 
• squats 
• and push ups 
• for time
  

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4-26-12

Warm up: 

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

Work out:

• 10 jump lunges
• bear crawl 20 yards
• burpee long jump 20 yards
• 25 push ups 
• 3x
  

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4-25-12

Warm up: 

• run for 10 mins
  

Work out:

• do a 5 k at race pace.
  

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4-24-12

Warm up: 

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

Work out:

• 50 split jumps
• for time
  

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4-23-12

Warm up: 

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

Work out:

• 10 rounds 
• 10 one legged squats 
• 10 push ups 
• 10 burpees
  

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4-22-12

Warm up: 

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

Work out:

• 50-35-15 
• leg lifts 
• push ups 
• sit ups
  

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4-21-12

Warm up: 

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

Work out:

• run 1000 m 
• 100 squats
• 50 push ups
  

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4-20-12

Warm up: 

• run 200 m 
• 5 bench dips 
• 30 sampson stretch on each leg 
• 10 squats 
• 3x

Work out:

• 5 rounds 
• 10 jump squats 
• 10 bench dips 
• 10 burpees
  

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4-19-12

Warm up: 

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

Work out:

• 300 jump
• for time
  

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4-18-12

Warm up: 

• 25 jumping jacks
• run  200 m 
• 30 sec sampson stretch
• 3x

Work out:

• run 200 m 
• 30 squats 
• run 400 m 
• 30 squats
• run 600 m
• 30 squats 
• run 800 m 
• 30 squats
• rest 2 mins between each round
  

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4-17-12

Warm up: 

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

Work out:

• Tabatta squats
• 20 sec of work 
• 10 of rest 
• for 4 mins
  

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4-16-12

Warm up: 

• go to gymnasticswod.com

Work out:

• find a skill and practice it for 10 mins
  

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4-15-12

Warm up: 

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

Work out:

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

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4-14-12

Warm up: 

• samson stretch 30 sec. 
• 5 jump squats 
• 10 push press 
• 5 lunges each leg
• 3x

Work out:

• 21-15-9 
• Lunges 
• push ups 
• jump squats
  

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4-13-12

Warm up: 

• run 200 m 
• 2 hand stand push ups 
• 4 bench dips 
• 8 squats
• 3x

Work out:

• amrap in 18 mins
• 4 hand stand push ups 
• 8 bench dips
• 16 squats
  

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4-12-12

Warm up: 

• samson stretch 30 each side
• 5 push ups
• 5 burpees 
• 10 squats 3x

Work out:

• 5 rounds
• 10 burpees long jumps
• 10 push ups
• 10 squats
  

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4-11-12

Warm up: 

• Go to Mobilitywod.com

Work out:

• pick a mobility exercise and do it for 10 mins
  

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4-10-12

Warm up: 

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

Work out:

• every min on the min do a push up 
• 1 first min 1 push up 
• 2nd min 2 push ups 
• 3rd min 3 push ups
• and so on till you cant 
• complete the min.

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4-9-12

Warm up: 

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

Work out:

• 400 m walking lunges
  

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4/8/12

Warm up: 

• 10 burpees
• Run for ten minutes

Work out:

• Run a 5k
• Every 5 minutes
• Do 5 burpees

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4-7-12

Warm up: 

• 25 jumping jacks
• 5 vertical jumps
• 5 burpees
• 10 squats
• 3x

Work out:

• 3 rounds
• 10 vertical jumps
• 10 burpees
• 10 squats

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4-6-12

Warm up: 

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

Work out:

• Every minute on the minute for 20 minutes
• 15 push ups
• 20 squats

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4/5/12

Warm up: 

• Run 10 mins.

Work out:

• Run 200 m
• Rest 30 seconds
• Run 400 m
• Rest 45 seconds
• Run 600 m
• Rest 1 minute
• Run 800 m

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4-4-12

HAPPY BIRTHDAY HALEY!!!!

Warm up: 

• Run 200 m
• 5 bench dips
• 5 push ups
• 15 squats
• 3x

Work out:

• 21-15-9
• squats
• bench dips
• handstand push ups

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4-3-12

Warm up: 

• 25 jumping jacks
• 5 long jumps 
• 5 burpees
• 3x

Work out:

• 21-15-9 
• brupees 
• long jumps 
• sit ups
  

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4-2-12

Warm up: 

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

Work out:

• Run 200 m
• 100 squats
• run 400 
• 75 push ups 
• run 600 m 
• 50 squats 
• run 800 
• 25 push ups
  

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