Tuesday the 1st of November, 2011

300 anchored situps
200 squats
100 pushups

Reps may not be partitioned

Monday the 31st of October, 2011

4 rounds of

400m run
50 squats

Friday the 28th of October, 2011

Doormouse Intervals
1 minute work:30 seconds rest

Jumping jacks
Squats
Db thrusters
V-ups
Burpees

6 rounds

Thursday the 27th of October, 2011

50 burpees
Run 100m
40 burpees
Run 200m
30 Burpees
Run 400m
20 Burpees
Run 800m
10 burpees

Wednesday the 26th of October, 2011

2 rounds for time
500m sandbag run (60/40)
500m run
500m row

Tuesday the 25th of October, 2011

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Monday the 24th of October, 2011

8 rounds of

200m run
20 Russian kb swings

Friday the 21st of October, 2011

2k run time trial

100m sprint x10

Thursday the 20th of October, 2011

“Slim Biscayne”
5 rounds for time of:
Sprint 200 meters
100 foot overhead walking lunge 45/25
10 abmat sit ups
10 burpees
10 abmat situps
10 toes to bar
10 burpees

Wednesday the 19th of October, 2011

7 minutes AMRAP
5 burpees
7 squats

3 minutes rest

7 minutes AMRAP
5 squats
7 box jumps (20/24)

Tuesday the 18th of October, 2011

10 minutes each of

L-sit practice
Handstand practice
Turkish get up practice

Then

Tabata
Pull ups
Push ups
Squats
Sit ups

Monday the 17th of October, 2011

15 rounds
100m run
10 burpees

Friday the 14th of October, 2011

5 rounds of

1 minute on
30 seconds rest

Tuck jumps
Pike sit ups
Hand clap pushups
Squats
Burpees

Score is total reps

Thursday the 13th of October, 2011

Every 10 minutes

Sprint 800m

Then

4x50m sprints

Wednesday the 12th of October, 2011

10-9-8-7-6-5-4-3-2-1

Pushups
Situps
Burpees
Squats

Tuesday the 11th of October, 2011

21 kb swings (53/35)
21 situps
100' walking lunges
18 kb swings
18 situps
100' walking lunges
15 kb swings
15 situps
100' walking lunges
12 kb swings
12 situps
100' walking lunges
9 kb swings
9 situps
100' walking lunges
6 kb swings
6 situps
100' walking lunges
3 kb swings
3 situps
100' walking lunges

Monday the 10th of October, 2011

200 squats a la squat therapy NFT

Then

Three rounds of

25 burpees
400m run

Friday the 7th of October, 2011

Work up to a heavy strict db press 5x5

Tabata (8 rounds of each)
Pushups
V-ups
Russian twists
Situps
Burpees

Thursday the 6th of October, 2011

With a continuously running clock
Run 1600m
At 16 minutes run 1200m
At 28 minutes run 800m
At 32 minutes run 400m
At 36 minutes run 200m

Each effort should be a 100% RPE (max) effort.