Tuesday the 1st of May 2012

10 minutes AMRAP
10 KB swings
10 burpees

3 mins rest

500m sprint

Rest to the balance of 5 minutes

10 mins AMRAP
10 KB swings
10 burpees

Monday the 30th of April 2012

Trainers Choice

Friday the 27th of April 2012

Interval Magic
1 minute work
30 seconds rest

3 rounds for reps
Russian twists (20/14)
Medicine ball squats (20/14)
Box jumps (24/20)
V-ups
Burpees

Thursday the 26th of April 2012

10-9-8-7-6-5-4-3-2-1
Pull ups
Ring dips
KB swings (53/35)

Wednesday the 25th of April 2012

50 box jumps
50 KB swings
50 walking lunges
50 squats
50 pushups
500 m run
50 burpees

Tuesday the 24th of April, 2012

For 30 Minutes with a running clock
Every 2 minutes complete
10 DB Thrusters (45/30)
10 Burpees

rest and recover

70 straight leg one arm DB situps (45/25)
alternate arms each rep

Monday the 23rd of April, 2012

"Get the Lead Out"
100m walking overhead plate lunge (45/25)
400m run
100m walking plate lunge
500m run

Friday the 20th of April 2012

Five rounds for reps
1 minute on
30 secs off

Squats
Pushups
Weighted sit ups
Jumping jacks
Burpees

Thursday the 19th of April 2012

Every 2 minutes

Sprint 100m
10 burpees

Rest and recover

Max KB swings (70/53)
4 rounds
1 minute on
1 minute off

Kettle bell is not to touch the ground during work periods

Wednesday the 18th of April 2012

8 rounds for time

10 DB thrusters
10 v ups
10 pushups
10 situps

Tuesday the 17th of April 2012

5 rounds for time
800m run
30 burpees
30 box jumps (20")

Monday the 16th of April 2012

Tabata Plank holds

305 gym - 30x50m unloaded prowler team relay.  Hi/lo

A1A gym - 5k row team relay (250m legs)

Keep the same order for the team relay

Rest and recover

10-9-8-7-6-5-4-3-2-1
Sit ups
Russian twists (20/14)

Friday the 13th of April 2012

13 Rounds for time

6 squats

6 burpees

6 box jumps

Thursday the 12th of April 2012

10 minute AMRAP

Each round increase your reps by one

Burpees

Squats

V-ups

How many can you go up to?

5 minute rest

10 minute AMRAP

100m run

15 squats

5 minute rest

500m Sprint

Wednesday the 11th of April 2012

500m Run

10 pushups

400m Run

20 pushups

300m Run

30 pushups

200m Run

40 pushups

100m run

50 pushups

Tuesday the 10th of April 2012

300m run
30 v ups
300m run
30 burpees
300m run
30 v ups
300m run
30 burpees
300m run

Monday the 9th of April, 2012

Five rounds for time of:
45 pound plate overhead walking lunges, 50 feet
21 Burpees

Friday the 6th of April 2012

Trainer's Choice

Thursday the 5th of April 2012

Four rounds for time

100 ft walking lunges with kettle bell (35/26)
25 KB swings
400m run

Wednesday the 4th of April 2012

Core Intensity

150 v-ups for time

Every time your feet touch the ground get up and run 200m

Tuesday the 3rd of April 2012

3 sets of 20 pushups not for time

Rest and recover

21-15-9
DB thrusters
DB swings

Rest and recover

500m sprint

Monday the 2nd of April 2012

20 burpees
10 squats
15 burpees
20 squats
10 burpees
30 squats
5   burpees
40 squats

Rest and recover

5 rounds

20 v ups
20 supermans