2011
Deck Of Cards(2 time through) : Spades: Hand Release Push ups Diamonds: 2 Count Jump Lunges Hearts:Burpees Clubs: Jump Squats Jokers: 800 Meter Run Notes: go through the deck twice. The number of reps are determined by the face value of the card, but Jacks = 10, Queens = 12, Kings= 13, Aces = 14.
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2 Rounds: 100 Pull ups 100 situps 100 push ups 100 squats Then: 3 Mile Run
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10 Rounds: 20 Push ups 20 Squats 200 M Swim (any Stroke)
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6 Rounds: 25 Pull ups 25 Jump Squats 25 Burpees 400 Meter Run
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4 Mile Timed Run (shoot for 28 min or less) then (rest as long as you need between each) 2000 meter swim (shoot for 30 min or less) If you fail to make the minimum times: 200 burpee punishment
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10 Mile Run: At each mile marker complete the following: 20 burpees 20 jump squats 20 lunges 20 push ups
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Swim: Warm up: 1000 meter swim 4X500 M CSS 5X100M Free Style 6X 50 M Any Stroke(Butterfly, Breast, Free, etc) Cool Down: 1000 Meter swim
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5 Rounds: 100 Meter Bear Crawl 100 walking lunges 100 air squats 400 meter run
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1 Mile Run 5 Rounds:( 1 min per exercise, then at the end of the round 1min rest AKA FGB style) Burpees Squat Jumps Pull ups Situps 1 min Rest Then: 1 mile run
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