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JUMPING JACK + PUSH-UP CHALLENGE Today's workout involves two ten-minute challenges. For the first ten minutes, perform as many jumping jacks as possible, resting as necessary. During the second ten minutes, perform as many push-ups as possible. Intermediate and Basic trainees should substitute Knee Push-ups as necessary.

The tried and true bodybuilder...   DIPS + CHIN-UPS SUPERSETS Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).   Options for performing dips include parallel bars, positioning the hands on the backs of two chairs , or using the corner of a countertop. Intermediate and Basic trainees should substitute chair dips , push-ups, or knee push-ups as necessary.

30/90 SPRINTS Advanced : Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate : Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic : Powerwalk 5 minutes Repeat five times: Sprint 15-20 seconds Recover 100-105 seconds Powerwalk 5 minutes

Today's workout was developed by Bryce Lane . B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced : 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance) 12 Full Range Squat Jumps (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance) 20 High Tension Bodyweight Squats (Squat while maintaining conscious tension of the leg mucles) Intermediate : 6 Short Range Squat Jumps 6 Full Range Squat Jumps 10 High Tension Bodyweight Squats Basic : 5 Half-Squat Jumps 10 Lunges (Each leg) 10 Calf Raise and Flex Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to en...

DO IT ALL Complete the following circuit five times: 30/30 Pull-ups 30/30 Sit-ups 30/30 Push-ups 30/30 Squats 30/30 = 30 seconds work, 30 seconds rest Substitutions Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows Sit-ups: Crunches, Flutter Kicks, Leg Levers Push-ups: Dips, Knee Push-ups Squats: Squat Jumps, Half-Squats

RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.

30/90 PUSH-UPS / PULL-UPS + CARDIO Perform five of the following circuits in twenty minutes. 30 seconds - A set of Push-ups 90 seconds - Cardio 30 seconds - A set of Pull-ups 90 seconds - Cardio The sets of push-ups and pull-ups do not have to last the entire thirty seconds allotted for them. Simply perform a set based on your current ability, allowing adequate time to transition back to the cardio movement of your choice. Cardio Suggestions: Jump Rope or Jumping Jacks or Squats Burpees or Squat Thrusts Running or Powerwalking Dumbbell/Kettlebell/Sand-jug Swings Heavy Bag Punching or Shadowboxing Substitutions for Intermediate and Basic : Push-ups - Knee Push-ups Pull-ups - Partial, Assisted, or Jumping Pull-ups or BodyRows

SPRINT 8 Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults . The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort. If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort. Advanced : Run 5 minutes Repeat eight times: Sprint 15 seconds Recover 1 minute Run 5 minutes Intermediate : Run-walk 5 minutes Repeat six-eight times: Sprint 15 seconds Recover 60-85 seconds Run-walk 5 minutes Basic : Powerwalk 5 minutes Repeat four-six times...

Today's workout was developed by Bryce Lane . B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced : 12 Short Range Squat Jumps (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance) 12 Full Range Squat Jumps (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance) 20 High Tension Bodyweight Squats (Squat while maintaining conscious tension of the leg mucles) Intermediate : 6 Short Range Squat Jumps 6 Full Range Squat Jumps 10 High Tension Bodyweight Squats Basic : 5 Half-Squat Jumps 10 Lunges (Each leg) 10 Calf Raise and Flex Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses...

Get ready. This one is tough. SPARTAN RUN #3   Complete the following circuit in twenty minutes. Max Pull-ups in 1 minute Run 2 minutes Max Sit-ups in 1 minute Run 2 minutes Max Push-ups in 1 minute Run 2 minutes Max Pull-ups in 30 seconds Run 2 minutes Max Sit-ups in 30 seconds Run 2 minutes Max Push-ups in 30 seconds Run 2 minutes Max Pull-ups in 30 seconds Max Sit-ups in 30 seconds Max Push-ups in 30 seconds Run 2 minutes Intermediate and Basic trainees should substitute as necessary: Partial/Assisted Pull-ups or Body Rows for Pull-ups Crunches for Sit-ups Knee Push-ups for Push-ups Powerwalking for Running 30/30 or 15/15 Calisthenic Intervals for 1 minute or 30 second assigned Intervals (E.g. 30/30 Bodyrows instead of 1 minute Pull-ups; 15/15 Knee PU instead of 30 seconds Push-ups) There are no assigned rest intervals in this WOD except as modified above. Your body will learn to recover "on the run" (literally). Pace yourself as necessary .

SPRINT PYRAMID Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint). 5 minutes - Run or Run-walk 10 seconds – Sprint 1 minute – Recovery 15 seconds – Sprint 1 minute – Recovery 20 seconds – Sprint 90 seconds – Recovery 30 seconds – Sprint 90 seconds – Recovery 20 seconds – Sprint 1 minute – Recovery 15 seconds – Sprint 1 minute – Recovery 10 seconds – Sprint 1 minute – Recovery 5 minutes - Run or Run-walk

SPARTAN RUN #2 30/30 = 30 seconds work, 30 seconds rest Advanced : Run 5 minutes Repeat twice: 30/30 Pull-ups 30/30 Sit-ups 30/30 Burpees 30/30 Squats 30/30 Bear Crawls (substitute Crab Crawls on second circuit) Run 5 minutes Intermediate : Run-walk 5 minutes Repeat twice: 30/30 Partial, Assisted or Jumping Pull-ups 30/30 Sit-ups or Crunches 30/30 Squat Thrusts 30/30 Squats 30/30 Bear Crawl (substitute Crab Crawls on second circuit) Run-walk 5 minutes Basic : Power walk 5 minutes Repeat twice: 30/30 Body Rows 30/30 Crunches 30/30 Jumping Jacks 30/30 Half-Squats 30/30 Bear Crawl (substitute Crab Crawls on second circuit) Power walk 5 minutes

30/90 SPRINTS Advanced : Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate : Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic : Powerwalk 5 minutes Repeat five times: Sprint 15-20 seconds Recover 100-105 seconds Powerwalk 5 minutes

PULL-UP LADDERS + SET OF PUSH-UPS Perform pull-up ladders supersetted with sets of push-ups for twenty minutes. To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes. Advanced : Ladders of Pull-ups/Chin-ups Sets of Regular Push-ups Intermediate and Basic : Ladders of Partial or Assisted Pull-ups or Body Rows Sets of Regular, Knee, or Countertop Push-ups

CONDITIONING INTERVALS Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted) . Advanced : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Burpees 5 x 30/30 Mountain Climbers 5 x 30/30 Squats Intermediate : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Squat Thrusts (add push-up if possible) 5 x 30/30 Mountain Climbers 5 x 30/30 Squats Basic : 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Half-Squats or Squat Thrusts 5 x 30/30 Mountain Climbers 5 x 30/30 Half Squats

PHYSICAL FITNESS TEST Advanced : Max Pull-ups in 1 minute Rest 1 minute Max Sit-ups in 1 minute Rest 1 minute Max Push-ups in 1 minute Rest 3 minutes Run 12 minutes for distance Intermediate : Max Partial or Assisted Pull-ups or Body Rows Rest 1 minute Max Sit-ups or Crunches in 1 minute Rest 1 minute Max Push-ups in 1 minute Rest 3 minutes Run-walk 12 minutes for distance Basic : Max Body Rows in 1 minute Rest 1 minute Max Crunches in 1 minute Rest 1 minute Max Knee Push-ups in 1 minute Rest 3 minutes Powerwalk 12 minutes for distance