Tuesday 1 April 2014: J-SQ + BW-SQ #1

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JUMP SQUATS, BODYWEIGHT SQUATS #1 Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat). Advanced ...
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Monday 31 March 2014: 30/30 CALS CIRCUIT

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30/30 CALISTHENICS CIRCUIT Complete 5 rounds of the following circuit in twenty minutes. 30/30 = 30 seconds work, 30 seconds rest Advanced...

Thursday 27 March 2014: SPRINT + JUMP

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SPRINT + JUMP Complete ten circuits of the following in twenty minutes. Advanced : Sprint: 15 seconds Tuck Jumps : 5 seconds (Perfor...
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Wednesday 26 March 2014: POWER CALS

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Physical Culture Classics THREE POWERFUL CALISTHENICS Repeat the following circuit for twenty minutes. Advanced - Interm...

Tuesday 25 March 2014: CONDITIONING INTERVALS

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CONDITIONING INTERVALS Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted). Advan...
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Monday 24 March 2014: FIFTEEN MINUTES

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FIFTEEN MINUTES The following circuit takes fifteen minutes to complete. Intermediate and Basic trainees should take short rests bet...

Monday 17 March 2014: SPARTAN RUN #2

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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 Bur...

Saturday 15 March 2014: RUN FOR DISTANCE

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RUN FOR DISTANCE Advanced : Run for twenty minutes. Intermediate : Run-walk for twenty minutes. Basic : Powerwalk for twenty minutes.
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Friday 14 March 2014: PULL, PU, CRAWL

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PULLING, PUSHING, & CRAWLING Complete as many rounds as possible in twenty minutes. Advanced : A set of Pull-ups 30 secon...
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