Wednesday, October 31, 2012 - No Workout Tonight

We will not be having a formal workout tonight because of the other activities going on at the church.

Monday, October 29, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Push Press (5 x 2)

Then

For Time:
4 Rounds -
- 400m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Post Push Press 2RM, time, and any mods to comments.

Weekend Workout

To be performed some time between Friday and Sunday:

8 Rounds Tabata of -
- Push-Ups (chest touches the ground at the bottom and arms lock out on top)
- Mountain Climbers (video posted below. Count every other leg)

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  In other words your push-up tabata would look like this:



Note: Greg doesn't touch his chest to the ground every time, but that doesn't mean I don't expect you to.

Mountain Climbers:



Note: minimum standard  is knees touching elbows.  Ideally I'd like you to get closer to having your feet even with your hands.

Post all 8 rounds of push-ups and mountain climbers.  Do not rest more than 2 minutes between the 2 different movements.

Thursday, October 25, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Post times and mods to comments.

Wednesday, October 24, 2012 - Workout

2 Rounds Standard Warm-up

then

Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

then

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Post plank time, total and partial rounds, box jump height and jump rope mods to comments.

Monday, October 22, 2012 - Workout

3 Rounds Standard Warm-Up

then

For Time: 200m Sprint (record in your books)

For Time:
10 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Post times and any mods to comments.

Weekend Workout

To be performed between Friday & Sunday.  Post times:


Run 1 mile stopping every 1/4 mile (400m) to perform 15 burpees.  If you don't have a track available you can map out a good running path with the Google Earth free download.  Use the path feature to map a good route.

http://www.google.com/earth/download/ge/agree.html