6-30-12

Warm up: 

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

Work out:

• 10,9,8,7,6,5,4,3,2,1,
• long jumps 
• push ups
  

------------------------------------------

6-29-12

Warm up: 

• run for 10 mins

Work out:

• run a 10k
  

------------------------------------------

6-28-12

Warm up: 

• 25 jumping jacks 
• 2 handstand pushups 
• 10 squats 
• 3x

Work out:

• 200 m run 
• 5 handstand push ups 
• 400 m run 
• 4 hspu 
• 600 m run 
• 3 hspu 
• 800 m run 
• 2 hspu
  

------------------------------------------

6-27-12

Warm up: 

• run 200 m
• sampson stretch on each leg 30 sec
• 10 squats

Work out:

• 25,20,15,10
• lunges 
• push up
  

------------------------------------------

6-24-12

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
  

------------------------------------------

6-23-12

Warm up: 

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

Work out:

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

------------------------------------------

6-22-12

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
  

------------------------------------------

6-21-12

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 

------------------------------------------

6-16-12

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
  

------------------------------------------

6-15-12

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
  

------------------------------------------

6-14-12

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
  

------------------------------------------

6-13-12

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
  

------------------------------------------

6-12-12

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
  

------------------------------------------

6-11-12

Warm up: 

• Go to Mobilitywod.com

Work out:

• pick a mobility exercise and do it for 10 mins
  

------------------------------------------

6-10-12

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.

------------------------------------------

6-9-12

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
  

------------------------------------------

6-8-12

Warm up: 

• run 200 m 
• 10 push ups 
• 10 second hand stand holds on wall 
• 10 squats
• 3x

Work out:

• 30 sec handstand hold against wall 
• 30 sec. static hold at bottom of squat
•  rounds
  

------------------------------------------

6-7-12

Warm up: 

• 25 jumping jacks 
• 5 vertical jumps 
• 5 push ups
• 5 situps 
• 3x

Work out:

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

------------------------------------------

6-6-12

Warm up: 

• 10 push ups 
• 200m run 
• 3x

Work out:

• spend a total time of 5min in a hand stand or head stand
• if dong head stand do not go longer than 1 min at a time 
• you can use a wall. if you fall the time stops.
  

------------------------------------------

6-5-12

Warm up: 

• 25 jumping jacks 
• samson streach on each leg 2 min
• 10 sit ups

Work out:

• 10 ,9,8,7,6,5,4,3,2,1, of sit ups 
• and 100 m sprints between each set
  

------------------------------------------

6-4-12

Warm up: 

• run 200 m 
• 10 push ups 
• 10 sit ups 
• 15 squats
• 3 rounds

Work out:

• 100 push ups 
• 100 sit ups 
• 100 squats
  

-----------------------------------------

6-3-12

Warm up: 

• run for 10 to 15 mins

Work out:

• run 1 mile as fast as you can.
  

------------------------------------------

6-2-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• 5 vertical jumps 
• run 200 m 
• 3x

Work out:

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

------------------------------------------