Workout for Monday, February 1

Sorry I missed posting workouts over the weekend. I got lazy while snowbound!

This will be a tough one. You'll be hanging on to dumbbells for 300 reps total. I'm suggesting 10# dumbbells, but use your own judgment. You'll use one of the dumbbells for the jumping goblet squats. The video just shows goblet squats--no jumping. I'm looking for a very SLIGHT jump--just get off the ground. These are tough--and will take lots of energy. Let me know how you like them!

10 DB push presses
50 Jumping DB goblet squats
20 DB push presses
40 Jumping DB goblet squats
30 DB push presses
30 Jumping DB goblet squats
40 DB push presses
20 Jumping DB goblet squats
50 DB push presses
10 Jumping DB goblet squats

For Time

Workout for Friday, January 29

100 walking lunges. For Time. We did this last on December 28

Workout for Thursday, January 28

Tabata V-ups, Ab-roller, Supermans, or Sit ups. Choose 2.

Do 20 seconds work, 10 seconds rest of one of these for 4 minutes.
Rest 1 minute, then do the same for another one.
8 minutes total!

Workout for Wednesday, January 27

For time:

30 Jumping jacks
30 Push-ups
30 box jumps
30 v-ups
30 supermans
30 walking lunge
30 KB swings
30 sit ups
30 squats
30 burpees

We did this last on November 16

Workout for Tuesday, January 26

Kayla's workout:

15 sit ups
14 push ups
13 good mornings
12 sit ups
11 push ups
10 good mornings
9 sit ups
8 push ups
7 good mornings
6 sit ups
5 push ups
4 good mornings
3 sit ups
2 push ups
1 good mornings

Thanks Kayla!

Workout for Monday, January 25

100 double unders, for time.

Don't have a jump rope? GO GET ONE!!! They are just a few dollars and will provide great exercise. If you can only do one or two double unders per minute, work on them for 5-10 minutes. If you can't do them AT ALL, do 300 single jumps.

Personally, I am terrible at double unders. Doesn't matter. It is a skill I must work on.

Workout for Sunday, January 24

Tabata--

Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Remember, a tabata is 20 seconds work, 10 seconds rest, for 8 intervals. 4 minutes total.

This workout is from CrossFit Endurance.

If you do not have a treadmill, run from home. I suggest you run the first 4 intervals away from home, as fast and as far as possible. STOP in place when you have your 10 seconds rest. Run back home for the last 4 intervals. This will give you a good indication if you were able to hold your speed for the entire 4 minutes.