Monday, November 24, 2008

- 10 air squats, 10 pushups, 10 situps, 10 dips, 10 rounds.
- AMRAP in 20 minutes, 20 walking lunges, 20 situps, 20 pushups, 20 squats
- 100, 200, or 300 air squats for time.
- 21-15-9 reps of situps, pushups, and airsquats.
- 100 air squats, 50 pushups, and a 1 mile run.
- 10 minutes of running, perform 20 air squats every minute.
- 400 meter run, 20 burpees, 4 rounds.
- 10 pushups, 10 squats, 200 meter run, 7 rounds.
- 400 meter sprints 6x's.
- 100 burpees.
- 800 meter run, 30 squats, and 30 pushups, 5 rounds.
- 1 mile run, 100 pushups, 200 situps, 300 squats, 1 mile run.
- 13-12-11-10-9-8-7-6-5-4-3-2-1 push-up, burpee.
- Run 5k.
- Run 10 k.
- Run 15k.
- tabata push-ups, sit-ups, squats, burpees.
- 10 x 100 meter sprints.
- 100 pushups, 100 air squats, 100 sit-ups.
- 30 push-ups, 40 sit-ups, 50 squats 5 rounds for time
- 5 push-ups, 10 sit-ups, 15 squats. each minute on the minute for 20 mins.
- 5 push-ups, 15 sit-ups, 30 squats. as many rounds as possible in 15 minutes.~ maximum number of push-ups in 30 seconds then the maximum number of squats in 30 seconds. 5 Rounds.

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