This week

I am going to post four workouts today. They need to be done this week. They can be done in any order. Make sure you are doing all the workouts as hard and as fast as you can

1: 5k,run/walk... as quick as you can

2: As many rounds as possible in 18 minutes of:
50m sprint
20 squats
15 lunges
10 knees to chest

3: 5 rounds for time:
400m run
15 push ups
15 milk jug thrusters

4: 50 push ups
50 sit ups
50 squats
50 box jums
50 chair dips

have a good week guys...

Finally Friday

As quick as you can:
250 Squats Holding One Jug

Thursday

5 rounds for time:
200m Sprint
15 Push up
10 Milk Jug Thrusters
5 Burpies

Do Thrusters as before.

Humpday

5k

Tuesday Abday

Changing it some
6 Rounds of:
25 sec plank
10 sec rest
25 sec sit ups
10 sec rest
25 sec russian twist
10 sec rest
25 sec bicycle ab twist
10 sec rest
25 sec leg lift
1 min rest

Russian twist are in the V position rotate your trunk. you can prob google this one. bicycle ab twist is lying on your back pedal your legs while alternating elbows to knees. this should be quick. leg lift is lying on back, raise legs while straight then let them fall to about 6 in above floor and raise them again. The idea is the do 1 minute of each ab exercise/push ups. If you want to get more abs then do them longer and shorter push ups. Do not do less than 30 sec of ab works per exercise. enjoy. tomorrow is an easy one.

Monday

As many rounds in 18 minutes of:
20 standing lunges alternating legs
25 jump rope
15 milk jug high pulls
15 box jumps
15 push ups

do this one hard. Will work on different muscles tomorrow so do it hard. Milk jug high pulls are like before start with jugs on floor and stand while pulling jugs to your chin. Enjoy guys.

Freaky Friday

7 Rounds for time:
Run 400m
20 sit ups
20 push ups.

5k

do it

For Tuesday

As many rounds as possible in 17 minutes:
25 milk jug thrusters
50 jumping jacks
15 push ups
10 standing lunges, each leg


Milk jug thrusters are starting with your filled jugs at your shoulders with feet shoulder width apart, squat down to full squat and then stand while pressing the milk jugs over head. This should be a fluid motion. If any question about these look at google video for either thrusters or squat thruster. Enjoy. Work hard. Tomorrow will be easier.

Good Monday

5 Rounds for time:
50 Squats
400m Run
25 Milk Jug High Pulls

FRiday

100 Jump Ropes
75 Jumping Jacks
50 Squats
25 Lunges
20 Box Jumps
15 Chair Dips
10 Pushups
5 Burpees

OK OK

Easy day
walk 1.5miles.
50 squats
walk home by shortest distance

You have the choice here to make this 3 miles or 1.5 miles. Your choice. nice work over the last couple days.

wacky wednesday

1 minute plank
30 seconds each side plank
1 minute legs raises
1 minute V sit
1 minute Situps

Do 4 rounds

Plank: http://www.bostonmunch.com/wp-content/uploads/2009/06/plank-on-elbows.jpg
Side plank: http://eatingjourney.files.wordpress.com/2009/05/side-plank.jpg
-This can also be done on your elbow if you arm is not strong enough
Legs raised- Raise your legs from the floor to 90 degrees then gently lower without letting them touch the floor
V sit- sit on your butt with chest and legs off the floor to form a V... You should be balanced such that you can feel it in your abs; While doing this I would like you do sway somewhat side to side trying to touch the side of your ankle with your hand. This should work your abs and obliques. Ang, I am glad that my made it though, soon you will not have to worry about dying in the garage because of the exquisite shape you will be in.

Tuesday

As many rounds in 16 minutes of:
15 milk jug dead lift high pulls
60 jump ropes
10 burpees

This is a tough one, stick with it and do it hard. It is only for 16 minutes. You can do it. The milk jug dead lift high pulls are taking your now heavy jugs, start with them on the ground in a squat like position. Lift them up as you are pulling the jugs to your chin. The video below at 18 secs in shows you what you should do, except with your milk jugs instead of weight.
http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

The Monday after

5 rounds for time
400m Run
20 Push ups
20 Squats

Reminder to do everything as fast as you can do it. You should rest just enough to be able to do the next rep. Tomorrow we will use the jugs.

Sunday Funday

5K walk run.

If you can find some dirt, fill your milk jugs up with dirt, cap, and duct tape. If no sand, water will do. Get them ready for the coming week.

Relax

We will be off until Sunday