April 22, 2014 130422 – Tuesday
30 body squats
20 pushups
30 jumping squats
20 pushups
30 squats
20 pushups
30 box jumps
20 pushups
AMRAP twisting situps with weights
20 pushups
30 situps with weight
20 pushups
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April 20, 2014 130420 – Sunday
Main set:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest between sets
Repeat 1-5 times.
With sandbag
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets
Repeat 1-5 times.
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April 18, 2014 130418 – Friday
Main Set:
10 burpees
10 crunches
30-second plank
30-second high knees
Run/jump rope 2 minutes
Recover 1 minute
Sprint level: x3
Super level: x4
Beast level: x5
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April 17, 2014 130417 – Thursday
Warm up:
50 seal jacks
Main Set:
Bear crawl – 50 yards forward/50 yards backward
15 burpees
Crab walk – 50 yards forward/50 yards backward
15 burpees
Frog jump – 100 yards
15 burpees
Sprint 400 meters
15 burpees
Run 1-3 miles
Sprint level – 1x
Super level – 2x
Beast level – 3x
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April 16, 2014 130416 – Wednesday
Main set:
Perform 30 seconds of each exercise, with 10 second rest between:
Burpees
Mountain climbers
Jumping lunges
Pull-ups
Tuck jumps
High knees (fast)
Plank
Sprint level – x1
Super level – x2
Beast level – x3
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April 14, 2014 130414 – Monday
Main set:
Run 1 mile
50 sit-ups
30 20” box jumps
15 burpees
Run 1 mile
50 Russian twists
30 push-ups
15 burpees
Run 1 mile
50 medicine ball slams
30 kneeling jumps (knees to feet)
15 burpees
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