Wednesday

Run/Walk 1.5 miles
75 squats
Turn around and make it home 1.5 miles
50 squats

For tomorrow

As Many rounds as possible in 15 minutes of:
20 Jump Rope
15 Push Ups
10 Box Jumps
5 Burpies

Good Monday

5 rounds for time:

400m run
30 squats

!%)

150 Push ups

Have a good weekend

Thirst Thursdays

21-18-15-12-9-6-3

Chair Dips
Sit ups
Box Jumps

Do that number of reps for each set, so 21 of each three exercises then 18 and so on. Do Box jumps like before.

Wednesday

Run/Walk, 5K

Tuesday

Seems that everyone is a day behind, so do the workout that you haven't done yet. Will be something good for Wednesday.

Monday

6 rounds of 30 seconds each of:
Jump rope
Push ups
Squats

Take 1 minute break after each set

So you will do 30 sec jump rope, 30 sec push up, 30 sec squats, and the a 1 minute break. Do as many as you can in each thirty second interval and do 6 rounds of the three for a 15 minute workout. Keep track of your total number of reps. Enjoy.

Number Next

20 Push ups
200M run
25 Squats
400M Run
25 Squats
200M Run
20 Push ups

Last one of the week, give it all you got. Good Luck.

Need some catchy names

10-8-6-4-2-1
-Burpies
-Box jumps

For the first set you do 10 reps of each exercise, then 8 reps of each exercise, 6 and so on. Box jumps should be about 18-24 inches high, about the height of just below your knee or the second step on the stairs to your house. Burpies are: Drop from a standing position, hands to the floor, legs out in a push up position, chest to floor, then stand up while jumping like you are trying to reach something about a foot over your head. These are tough, just warning you.

You guys should go to Wal-Mart or where ever soon and get a jump rope. Usually only a couple of dollars. Also try and accumulate a couple of gallon jugs. On Monday I will post what to do with them. Just and FYI there is this work out and then one on Thursday, so work hard and look forward to having a couple days off for the weekend.

Walk about

Walk 2 miles...

Numero Trey

As Many Rounds as possible in 13 minutes.

15 Walking lunges (total)
Run/Sprint 100M
25 Jumping Jacks

Keep Track of your Rounds.

For the workouts that are as many rounds as possible, the goal is to push yourself as hard as you can. It is ok to take a break during or after a round to catch your breath, get a quick sip of water, but you should not rest until you are back to normal. I am guessing on the time for this one. Try and get 13 minutes, if it is too much feel free to cut back, but eventually we will be doing these as as many rounds in 20 minutes. Try for a goal of at least 6 rounds. Hope it goes well.

Day Number TWO

This can be done on either Saturday or Sunday.

5 Rounds for time

5 Couch Dips
10 Push Ups
15 Sit Ups
20 Squats

Take a 3 minute break after each round.

Day Number ONE

So this will be a place at least in the beginning where I place some workouts that will take about 20 minutes a day to do. They are based around the crossfit principles, but will be much more palatable for the average person. We will start it slow and build up as we go

September 11, 2009

-Walk 2 miles.

Time yourself, walk quickly. If you want to post your time go ahead, it can be a reference for later on.