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.