April 13, 2014 130413 – Sunday
Warm-up
10 minute run
Main set:
10 crunches
10 laying leg raises
10 crunches
10 mountain climbers
10 crunches
10 second plank
10 burpees
Sprint level: x1
Super level: x2
Beast level: x3
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April 12, 2014 130412 – Saturday
Main set:
100 burpees
1500 meter row
1 mile run
Sprint level: x1
Super level: x2
Beast level: x3
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April 10, 2014 130410 – Thursday
Warm Up:
50 jumping jacks
Main Set:
Find a log, rock, or tire and carry for 1/2 mile
10-50 burpees
Pick up your object and carry additional 1/2 mile
10-50 burpees
Run 1-3 miles
10- 50 burpees
Sprint level: x1
Super level: x2
Beast level: x3
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April 9, 2014 130409 – Wednesday
Main set:
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises*
15 crunches
10 laying leg raises
5 hanging knee raises
Sprint level: x 1
Super level: x 2
Beast level: x 3
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April 8, 2014 130408 – Tuesday
Warm-up:
Light jog 5-10 minutes
or
Jump rope 3-5 minutes
Main Set:
10 burpees
10 crunches
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
x 3
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April 6, 2014 130406 – Sunday
1-2-3-4-5-6-7-8-9-10-9-8-7-6-
You can go as high as you need to. Squat more to climb higher on your ladder.
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April 5, 2014 130405 – Saturday
100 jumping jacks
100 burpees
100 pull-ups
100 box jumps
100 sandbag squat throws
100 Brazilian ab twists (50 each side)
100 bodyweight squats
100 side kicks (50 each side)
100 jumping lunges
100 sandbag curls
100 sandbag tricep overhead extensions
100 tuck jumps
3 rope climbs
300 crunches
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April 4, 2014 130404 – Friday
3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches
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