Hard Run

Morning

5k Run

Time: 18:54

Night

50-40-30-20-10
Burpees
Tuck Jumps

Time: 11min 38s

Morning

20mins AMRAP:
"Cindy"
5 pull ups
10 push ups
15 squats

but only starting on "Cindy", perform 4 rounds of:
600m run
50 squats

Time for run and squats: 11min 18s
Total number of "Cindy" : 11

Morning

20 minutes AMRAP:
50 Burpees
12 Pull ups

Score: 5 rounds + 17 burpees

Night

90 burpee-push ups
70 alt pistols
50 push ups
30 tuck jumps
10 HSPU

Time: 9min 54s

Running "Angie"

Morning

100 pull ups
1 mile run
100 push ups
1 mile run
100 sit ups
1 mile run
100 squats
1 mile run

Time: 51min 41s

Evening

20 push ups
50 V-ups
20 Pseudo push ups
5min leg raise hold
35s push up hold
50 4ct flutter kicks
15 clap push ups
50 side plank raises each side
20 decline push ups
100 leg raises
20 diamond push ups
75 single leg raises each leg
50 push ups
200 sit ups

Long Run

Morning

20km run

DE Games

Morning

930-1430
Captains Ball

Morning

50 pull ups
100 push ups

Death by burpees (multiple of 2)
every minute do 2 additional burpees,starting from 2 in the 1st minute
2,4,6,8,10,12,14,16,18,20,22,23

Core

Morning

10-9-8-7-6-5-4-3-2-1
Dragonflags
Toes 2 Bars

Strength, Circuit

Afternoon

Weighted Pull ups

5x 20kg, 5x 25kg, 5x 30kg, 3x 35kg, 1x 40kg, 1x 45kg

Circuit training

2 rounds of:
30s burpees
30s butterfly crunch
30s 20kg goblet squats
30s tuck jumps

5min rest

2sets of:

2rounds of:
30s burpees
30s butterfly crunch
30s 20kg goblet squat
30s flutter kicks
30 tuck jumps

(1min rest between sets)

Modified "Ladder of Doom"

Morning

5 Pistols (each leg)
10 HSPU
15 Pull ups
20 Dips
25 Split Squat(each leg)
30 Explosive Push Up
35 4 count Mountain Climbers
40 Squat Jumps
45 Hanging Knee Raises
50 Burpees

Do 5 pistols + 5 pistols,10 HSPU + 5 pistols, 10 HSPU, 15 Pull Upss+.........

Time: 56 mins

Evening

10-9-8-7-6-5-4-3-2-1 Dragonflags
in between sets do 20 push ups

Morning

-Death by 220m run
(try to hit 40s for each 220m,if cannot just try to survive under 1min)

11rounds completed

-220m lunges

*Feeling drained from Monday and Tuesday, particularly sore from the deadlifts on Monday

"Murph"

Morning

1 mile run
100 pull ups
200 push ups
300 squats
1mile run

calisthenics partitioned into 5/10/15

Time: 29min 43s

Afternoon

-20 minutes AMRAP:
10x 35kg thrusters
15x burpee push ups

9 rounds completed

-full recovery

-10 minutes AMRAP burpees
but only start on burpee push ups after completing:
5 rounds of:
10x 70kg deadlift
10x pull ups

50 burpees done

Morning

21-15-9
Pull ups
Straight bar dips

Time: 4:38

Long Run

17-18km easy-moderate

Rest Day

Morning

20mins amrap:

5 HSPU
5 DF
10 alt leg pistols

15 rounds done

Evening

4 rounds of:
600m run
12 pull ups

Time: 11min 32s

Evening

7 minutes AMRAP:
burpee push ups

score: 160

Morning

20mins AMRAP:

10 burpee-push ups-pull ups
10 push ups

Total: 11 rounds and 6 burpees

Long Intervals

Morning

3 rounds of:
1200m run
2min rest

Time: 4:01, 4:01, 4:02

Triple "Cindy"

Noon

60min AMRAP of:

5 pull ups
10 push ups
15 squats

at 20mins: 28reps
at 60mins: 65 reps

Modified "Jackie"

Evening

1200m run
50 burpee push ups
30 pull ups

Time: 8min 56s

Modified "Jared"

Morning

3 rounds of:
40 pull ups
80 push ups
1200m run

Time: 33min 30s

Rest day

The 100s

Afternoon

100 pull ups
100 dips
100 incline pull ups
100 push ups
100 toes to bars
100 pistols (each leg)
100 squats

Time: 1h 3min

Short workouts

Morning

-5 rounds of:
10 pull ups
20 push ups

No timing

"JT"
21-15-9 of:
HSPU
Dips
push ups

Time: 6:16

Afternoon

21-15-9 of:
Dragonflags
Toes to Bars

Time: 10:20

Long intervals

Morning

2 rounds of:
2.4km run
(5min rest in between)

Time:
8:19, 8:48

Heavy Day

Morning

30mins AMRAP:

5 pull ups
10 dips
15 squats

All with a 20kg backpack

12 rounds completed

Morning

3 rounds of:
100 burpee push ups
1 mile run

Time: 49min 36s

Muscles still tired from yesterday's mass calisthenics session. Burpees were more tiring than usual.

Evening

5 Rounds of:

20 clapping push ups

10 explosive pistols (each leg)

Modified Triple "Murph"

Morning

10km run
complete in between run:
300 pull ups
600 push ups
900 squats
(partition the calisthenics in anyway you want)

did 40 sets of 5/10/15 at 5km and 20 sets of 5/10/15 @ 9km
completed in 2h 11mins

I don't really like the traditional repetitive way of doing the Triple "Murph" which is:

3 rounds of:
1 mile run
100 pull ups
200 push ups
300 squats
1mile run

Thus I modified the workout a little and by doing so it allows me to do an out and back 5km route and hence making the run more enjoyable.

Evening

100 push ups
100 snatches
100 squats

All done with a 20kg bag

Burpee Workout

Morning

10 minutes (1 set):
-100 basic burpees
-100 burpee push ups
-as many burpee push up pull ups as possible
(2 sets, 10min rest between set)
(210 reps, 206 reps)

4 Jan 2014

Evening

10-9-8-7-6-5-4-3-2-1 Dragon Flag

1-2-3-4-5-6-7-8-9-10 HSPU

4 Jan 2014

Morning

7km run 

(at 1km mark, do 100x burpee pull ups,)

(@ 5km mark do 10 rounds of 5 pull ups, 10 push ups, 15 squats)

3 Jan 2014

Morning

3 Rounds of:

10 Pull ups

20 HSPU

30 Jump over 60cm obstacle

40 Burpees

Done in 20min 21s

Evening

100 Thrusters with 20kg bag

100 alternating leg pistols

2 Jan 2014

Long intervals
8 x 700m (2min 30s pace)
2min rest in between

1 Jan 2014

Morning
3 rounds of:
10 pistols each leg
20 L-Pull ups
30 Toes to Bar
600m Run

Evening
"Cindy"
20min AMRAP of:
5 Pull ups
10 Push ups
15 Squats