11-26-2010

For total reps
5 minutes each movement
Air squats
Pull-ups
Push-ups
Sit-ups

11-25-2010

run on treadmill for 8 minutes
then
30 Overhead Squats (use empty barbell light dumbbells or bodybar)
10 Handstand Push-ups (sub=use box, do 20 reps and stay in pike position with hips above head)

11-24-2010

5 rounds for time
30 box jumps
20 push ups

11-23-2010

run 3 minutes
100 abmat sit ups
100 lunges
100 lying leg lifts
run 3 minutes

11-22-2010

20 minute amrap
20 dips (use parallel bars or a bench, feet up high with bench dips for added difficulty)
20 dubs (sub jump rope=4x singles or 2x jumping jacks)

11-19-2010

50-40-30-20-10
push-ups
box jumps (sub=squat jumps)
run 1 minute on treadmill after each couplet

11-18-2010

4 rounds
Run 2 min on treadmill
50 air squats (break parallel)
20 Hollow rocks