10-1-12

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
  

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

9-30-12

Warm up: 

• run 200 m 
• 10 lunges
• 3x

Work out:

• run 1 mile 
• lunge 30 steps every min
  

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

9-29-12

Warm up: 

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

Work out:

• 100 air squats for time
  

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

9-28-12

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
  

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

9-27-12

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
  

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

9-26-12

Warm up: 

• run 10 mins
  

Work out:

• run a 10k
  

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

9-25-12

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

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

9-24-12

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
  

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

9-23-12

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
  

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

9-22-12

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
  

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

9-21-12

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
  

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

9-20-12

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
  

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

9-19-12

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 

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

9-18-12

Warm up: 

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

Work out:

• 10 rounds 
• sprint 100 m 
• 10 push ups
  

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

9-17-12

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
• 
  

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

9-16-12

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
  

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

9-15-12

Warm up: 

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

Work out:

• 10x 100 m sprints
  

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

9-14-12

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

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

9-13-12

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
  

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

9-12-12

Warm up: 

• run for 10 mins
  

Work out:

• do a 5 k at race pace.
  

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

9-11-12

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
  

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

9-10-12

Warm up: 

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

Work out:

• 50 split jumps
• for time
  

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

9-9-12

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
  

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

9-8-12

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
  

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

9-7-12

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
  

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

9-6-12

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
  

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

9-5-12

Warm up: 

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

Work out:

• 300 jump
• for time
  

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

9-4-12

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
  

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

9-3-12

Warm up: 

• go to gymnasticswod.com

Work out:

• find a skill and practice it for 10 mins
  

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

9-2-12

Warm up: 

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

Work out:

• 10 rounds 
• sprint 100 m 
• 10 push ups
  

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