6-1-12

Warm up: 

• run for 10 min to warm up

Work out:

• run a 5 k or 10 k you pick
• for time
  

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5-31-12

Warm up: 

• 2000 m run 
• 10 sit ups 
• 10 squats
• 3x

Work out:

• run 800 m
• 50 aquats
• 50 sit ups
  

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5-30-12

Warm up: 

• 3 handstand push up or feet elevated 
• 5 squats
• 25 jumping jacks 
• 50 arm rotations
• 3x

Work out:

• handstand for 30 second use wall if nessary
• 10 squats 
• 8 rounds
  

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5-29-12

Warm up: 

• run 200 m 
• 10 lunges
• 3x

Work out:

• run 1 mile 
• lunge 30 steps every min
  

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5-28-12

Warm up: 

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

Work out:

• 100 air squats for time
  

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5-27-12

Warm up: 

• 5 vertical jumps 
• 5 squats 
• 3 long jumps
• run 200 m 
• 3x

Work out:

• 3 vertical jumps 
• 3 squats 
• 3 long jumps 
• 5 rounds
  

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5-26-12

Warm up: 

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

Work out:

• burpees 
• you pick 50 -150 
• and go for it for time
  

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5-25-12

Warm up: 

• before you start eating 
• run 200 m 
• 10 squats 
• 10 push ups 25 jumping jacks
• 3x

Work out:

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

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5-24-12

Warm up: 

• 10 air squats 
• 10 sit ups 
• 5 hand stand push ups 
• or push ups with feet elevated
• run 200 m 
• 3x

Work out:

• 80,60,40,20 air squats
• 40,30,20,10, sit ups
• 20,15,10,5 handstand push ups
• or feet elevated push ups
  

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5-23-12

Warm up: 

• 200 m run 
• 5 push up 
• 5 burpees 
• 10 lunges each leg. 
• 3x

Work out:

• 10 jumping lunges 
• 10 burpees 
• 20 push ups 
• 3 x
  

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5-22-12

Warm up: 

• 25 jumping jacks 
• 10 push ups 
• 50 arm rotations
• 3x

Work out:

• sprint 200 m
• 25 push ups 
• 4 rounds
  

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5-21-12

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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5-20-12

Warm up: 

• run 10 mins
  

Work out:

• run a 10k
  

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5-19-12

Warm up: 

• 25 jumping jacks 
• 5 poush ups 
• 10 squats 
• 30 sec sampson stretch each leg 
• 3x
  

Work out:

• 10 rounds 
• 10 pushups 
• 10 leg lifts
• 10 squats

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5-18-12

Warm up: 

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

Work out:

• AMRAP in 20 min 
• 5 pushups 
• 10 sit ups 
• 15 squats
  

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5-17-12

Warm up: 

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

Work out:

• 8 rounds 
• 10 vertical jumps 
• 400 m run
  

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5-16-12

Warm up: 

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

Work out:

• 5 rounds 
• 50 squats 
• rest the same amount of time it took to do the squats
  

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5-15-12

Warm up: 

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

Work out:

• AMRAP in 20 min 
• 5 handstand push ups 
• 10 pistols
  

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5-12-12

Warm up: 

• 30 sec sampson stretch each leg
• 5 push ups 
• 10 squats 
• 3x

Work out:

• 3 rounds 
• 50 sit ups 
• 400 m run 
• 10 push ups

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5-11-12

Warm up: 

• run 200 m 
• 30 sec samson stretch each leg 
• 10 vertical jumps 
• 5 push up 
• 3x
  

Work out:

• long jump 200 m
  

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5-10-12

Warm up: 

• 25 jumping jacks 
• 30 sec samson stretch 
• 5 squats 3x 
• 
  

Work out:

• 4rounds 
• 25 jump squats 
• rest 1 min in between sets
  

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5-9-12

Warm up: 

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

Work out:

• walking lunges 200 m
  

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5-8-12

Warm up: 

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

Work out:

• handstand 30 sec hold 
• 30 sec. static hold in squat 
• rest 30 sec 
• 8 rounds
  

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5-7-12

Warm up: 

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

Work out:

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

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5-6-12

Warm up: 

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

Work out:

• 10 rounds 
• sprint 100 m 
• 10 push ups
  

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5-5-12

Warm up: 

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

Work out:

• 10,9,8,7,6,5,4,3,2,1,
• burpees 
• pushups 
• situps
  

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5-4-12

Warm up: 

• 30 sec samson stretch 
• 5 push ups 
• 20 arm rotation 
• 3 x
  

Work out:

• handstand pratice 
• 25 tries at free handstads 
• then run 1 mile at 80%

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5-3-12

Warm up: 

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

Work out:

• run a 5k 
• every 5 mins do 5 squats

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5-2-12

Warm up: 

• 25 jumping jacks
• 30 sec samson stretch 
• 3 pistols on each leg 
• 5 bench dips 
• 3x
  

Work out:

• for time 
•  5 rounds 
• 10 pistols 
• 5 burpees 
• 10 bench dips
• 
  

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