Day #1 Day #2 Day #3 Day #4 Day #5

Run 400m 7 burpees 10 burpees 15 burpees 5 burpees

15 squats 14 kb swings 15 pushups 25 situps 10 pushups
10 pushups 21 situps 20 bike 25 pushups 15 situps
20 kb swings 10 squats crunches 20 tricep 20 squats
7 lunges 25 scissor dips
abs
*4 rounds 30 squats *8 rounds
*5 rounds for *4 rounds
time
*5 rounds

Day #6 Day #7 Day #8 Day #9 Day #10

Rest 20 goblet AMRAP 20 Run 800m AMRAP 20

squats min. 6 pushups min
20 splitlunges 6 boxjumps
Run/Walk (each leg) 9 squats
1 mile 10 box jumps 20 db 15 kb
20 kb thrusters swings
slashers 10 pullups *4 rounds 10 burpees
20 swings 10 bicep 15 squats
curls 10 pshups
20 overhead
*3 rounds squats
(5 for
 advanced)

Day #11 Day #12 Day #13 Day #14 Day #15

10 pullups AMRAP 15 REST AMRAP 20 Run mile

100 min min 10 pushups
jumpropes 20 squats
10 boxjumps Run/walk 1 30 situps
10 pushups 10 hand- mile Run 200m
release 9 burpees
pushups 30 crunches *6 rounds!
*5 rounds 12 air squats 5 pushups
100 m sprint 10 squat
10 inch jumps
worms
7 burpees
12 alternating
lunges
100 m sprint

Day #16 Day #17 Day #18 Day #19 Day #20

Invisible Run 400m 15 burpees REST 5 burpees

Fran 15 squats 25 situps 10 pushups
(for time) 10 pushups 15 pushups 15 situps
20 kb swings 20 tricep dips Run or walk 20 squats
1 mile
21-15-9
 *4 rounds *4 rounds *10 rounds
air squats
& pushups

Day #21 Day #22 Day #23 Day #24 Day #25

Run 1 mile 10 burpees 20 goblet REST Run mile

33 pushups 15 pushups squats 6 pushups
Run 1 mile 20 bike 20 split 20 jumpn-
33 air squats crunches lunges (each Walk or Run jacks
Run 1 mile 25 scissor leg) 1 mile 10 squats
33 burpees abs 10 box jumps
15 squats 20 kb
slashers *4 rounds
(Dont give 20 kb swings
up!) *5 rounds

*5 rounds

Day #26 Day #27 Day #28 Day #29 Day #30

10 pullups AMRAP 20 Invisible Fran Run 1 mile 5 burpees

100 min. for time 33 pushups 10 pushups
jumpropes Run 1 mile 15 situps
10 boxjumps (*see day 33 air 20 squats
15 pushups 15 kb swings #16) squats
 10 burpees Run 1 mile
15 squats 33 burpees *12 rounds
*5 rounds (air) Jog 1 mile
10 pushups

KB=Kettlebell
AMRAP=As
Many Rounds
As Possible (in
the set time)
Air
Squats=Squat
s without
weight
400M= m
means meters
(400m is 1/4
mile)