11-1-12

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
  

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10-31-12

Warm up: 

• 25 mountain climbers 
• 10 push ups 
• 10 squats 
• 3x

Work out:

• with eyes closed do 10 squats 
• open eyes 
• eyes closed 10 push ups 
• 10 rounds
  

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10-30-12

Warm up: 

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

Work out:

• 200 squats for time
  

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10-29-12

Warm up: 

• 25 jumping jacks 
• 5 push ups 
• Samson stretch on each leg 30 sec
• 3 x

Work out:

• 10 vertical jumps as high as you can 
• 10 push ups 
• 5 rounds

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10-28-12

Warm up: 

• run 200 m 
• 10 squats 
• 10 push ups 
• 20 mountain climbers

Work out:

• hold hand stand 1 min can use wall 
• hold bottom of squat for 1 min 
• 5 rounds
  

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10-27-12

Warm up: 

• run for 10 mins 

Work out:

• run a 5 k or 10 k 
• you pick if you have never ran a 10 k before just go do it
  

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10-26-12

Warm up: 

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

Work out:

• 10 lateral burpees( if you dont know what a lateral burpee is you tube is)
• 10 leg lifts 
• 10 push ups Hand release
• 10 squats

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10-22-12

Warm up: 

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

Work out:

• 50,35,15
• leg lifts 
• push ups 
• situps
  

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10-21-12

Warm up: 

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

Work out:

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

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10-20-12

Warm up: 

• run 200 m 
• 30 sampson stretch each 
• 5 lunges each leg

Work out:

• run 1 mile 
• 30 lunges every 2 mins
  

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10-19-12

Warm up: 

• run 200 m 
• 3 push ups 
• 5 squats 
• 25 jumping jacks

Work out:

• 20 rounds
• 5 push ups 
• 5 squats 
• 5 situps
  

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10-18-12

Warm up: 

• run 200 m 
• 3 push ups 
• 5 squats 
• 25 jumping jacks

Work out:

• 20 rounds
• 5 push ups 
• 5 squats 
• 5 situps
  

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10-17-12

Warm up: 

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

Work out:

• 100 push ups 
• for time
  

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10-16-12

Warm up: 

• run 200 m 
• sampson stretch 30 sec on each side 
• 5 burpees
• 3x

Work out:

• 12 rounds 
• 10 burpees
• 10 leg lifts
  

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10-15-12

Warm up: 

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

Work out:

• 10 vertical jumps 
• 10 push ups 
• 10 sit ups
  

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10-14-12

Warm up: 

• Go to mobilitywod.com 
• and pick out a mobility exercise to do 
• and do it

Work out:

• and pick out a mobility exercise to do 
•  and do it for 20 mins

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10-13-12

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
  

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10-12-12

Warm up: 

• run for 10 mins

Work out:

• run a 10k
  

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10-11-12

Warm up: 

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

Work out:

• 25,20,15,10
• lunges 
• push up
  

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10-10-12

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
  

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10-9-12

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
  

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10-8-12

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
  

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10-7-12

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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10-6-12

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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10-5-12

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
  

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10-4-12

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
  

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10-3-12

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.
  

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10-2-12

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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