9-1-12

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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8-31-12

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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8-30-12

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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9-3-12

8-29-12

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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8-28-12

Warm up: 

• run for 10 mins
  

Work out:

• do a 5 k at race pace.
  

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8-27-12

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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8-26-12

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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8-25-12

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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8-24-12

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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8-23-12

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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8-22-12

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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8-21-12

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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8-20-12

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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8-19-12

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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8-18-12

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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8-17-12

Warm up: 

• go to Mobilitywod.com

Work out:

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

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8-16-12

Warm up: 

• run 200 m 
• 3 long jumps
• 30 sec sampson stretch each leg
• 3 x

Work out:

• 3 rounds for time 
• 10 standing long jumps
• 20 v-up 
• 30 sit ups
  

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8-15-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg.
• 3 forword roll 
• 5 burpees 
• 3x

Work out:

• 4 rounds 
• 5 foreword rolls burpees
• 10 jump squats
  

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8-14-12

Warm up: 

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

Work out:

• run 200 m 
• 20 walking lunges 
• run 400 m
• 20 walking lunges 
• run 600m 
• 10 walking lunges 
• run 800m 10 walking lunges 
• 10 walking lunges
  

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8-13-12

Warm up: 

• 200 m run 
• 5 clapping push ups 
• 5 bench dips 
• 3x

Work out:

• 2 rounds 
• 15 bench dips 
• 20 sit ups 
• 15 clapping push ups 
• 20 v-ups 

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8-11-12

Warm up: 

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

Work out:

• run 200 m 
• 20 burpees 
• run 400 m
• 20 push ups 
• run 600 m 
• 20 squats 
• run 800 m 
• 20 v ups
  

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8-12-12

Warm up: 

• 25 jumping jacks 
• 30 sec sampson stretch 
• 3 pistols each leg 
• 5 push up

Work out:

• 10 rounds 
• 10 pistols 
• 10 push ups
  

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9-10-12

Warm up: 

• Go to gymnasticswod.com 
• and pick a skill

Work out:

• pratice the skill for 20 mins
  

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8-9-12

Warm up: 

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

Work out:

• 80, 60 ,40,20 squats
• 40,30,20,10 sit ups 
• 20,15,10, 5 handstand push ups
  

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8-8-12

Warm up: 

• jumping jacks 25 
• 5 push ups 
• 5 squats 
• 30 sec sampson stretch 
• 3x

Work out:

• 10 rounds 
• 5 push ups 
• 5 jump squats 
• 10 v ups
  

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8-7-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg 
• 4 long jumps
• 5 push up 
• 3x

Work out:

• 21-15-9
• burpee long jumps 
• push up
  

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8-6-12

Warm up: 

• 25 jumping jacks
• 30 sec sampson stretch on each leg
• 10 squats 
• 3x

Work out:

• Tabatta squats 
• 8 rounds of 
• 20 of work 
• 10 sec. of rest. 
• total time 4 mins
  

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8-5-12

Warm up: 

• run 200 m 
• 30 sec sampson stretch each leg 
• 5 bench dips 
• 2 pistols each leg 
• 3 x

Work out:

• amrap in 20 min 
• 10 bench dips 
• 5 pistols each leg

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8-4-12

Warm up: 

• 30 sec sampson stretch 
• 3 lunges each leg 
• 3 hspu
• 3x

Work out:

• 3 rounds 
• 10 jump lunges 
• 10 hand stand push ups 
• 10 bicycles
  

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8-3-12

Warm up: 

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

Work out:

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

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8-2-12

Warm up: 

• run for 10 or 15 mins

Work out:

• 5k at race pace
  

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