Day 7: Revisiting Day 1

My work out for today was one that I posted for the very first post. I titled it "The Sugar Bowl WOD" in honor of Michigan going (and winning) the sugar bowl. However, due to limited equipment I've made changes if your gym isn't equiped with certain amenities. Enjoy and let me know how it goes!

My workout:
4 rounds for time.

15 Jumps on a 24" plyo box
50m sled pull of 105lbs
15 burpees
4 Tire Flips
15 Push Ups

My Workout (Modified)
4 Rounds for time

15 Squat Jumps
500m row on a concept 2 rower
15 burpees
10 Thrusters (select a weight that is fairly heavy)
15 push ups

Not sure what a thruster is? Consult the video below:
http://www.youtube.com/watch?v=nCl-Lft8LSQ

Jam On: Run 800m

Day 6: Have You Tabata'd Lately?

What's up kiddos?! Today you're going to do the exact same workout that I did today. Remember how to do a tabata? (20 seconds of work followed by 10 seconds of rest for 4 minutes) Well today you've got 5 of them in a row! This is actually taken from the crossfit website and it gave me a good kick in the butt so I hope you guys like it too. You'll need a concept 2 rower for this workout and a pull up bar. You can use the smith machine and sub the pull up for a body row if pull ups are too difficult. I've posted a picture of a body row for guidance. All you're doing is pulling your chest up to the bar and then lowering down to the floor keeping a slight bend in the elbows. You can keep the legs extended just as I demonstrated or bend the knees to make it a little easier. There is a 1 minute (and 1 minute only!) of rest in between each tabata. Warm up with a 1 mile run before doing this workout. The order goes as follows:

Row
Rest 1 minute
Squat
Rest 1 minute
Pull Up (or body row)
Rest 1 minute
Push Up
Rest 1 minute
GHD sit up

JAM ON: For my post workout, I did wall climbs with some clean and presses at 55lbs, however, I'm changing yours up a bit. Finish up today's workout with some plank holds. Do 3 sets of planks. First set is for 1 minute. Second set is for 1:30. Third set is for 2 full minutes.

Have fun, work hard, make muscles, and feel good! Steak it UK!

Day 5: Jello.

Hey gang! How are the workouts treating you? The last workout I was unable to post on a count of technology being on the fritz. Needless to say I intended it to be strength based by having you work with different squat postions and using weights. Today, let's hammer in on your endurance, shall we? Do you have access to an indoor track? How about a stop watch? Hopefully you do because you'll need both for this workout. I did this one a while ago and it certainly kicked my butt! I call this workout: Jello.

Warm up: 10 Burpees

Mile Run

(That's it? It sounds so easy! But wait, there's more...)

Using a watch, every 2 minutes stop and do 40 squats and 20 push ups.

(Doesn't sound so easy anymore, does it?)

Post Workout aka "Jam": 10 Burpees

An alternative to this would be to run on a treadmill, but I hate treadmills so I tend to stay away from them. Let me know what you guys think! Have fun! Give it hell! Treat yourself to jello afterwards in honor of the workout.

Day 4: Weekend Workout Warriors

You've successfully made it through the week! Now you're thinking, hey, lets catch a breather and put our legs up. Nope! Even on the weekends we workout :) Lets keep up the good work and bust it out!

Today let's do an AMRAP (As Many Rounds As Possible) over a span of 20 minutes. The objective is to get as many rounds in as you can during the 20 minutes. Post the amount of rounds you complete to the comments if you want. If you've got a 20inch bench or box, it will be needed for this workout. If not, tuck jumps will suffice.

21 GHD sit ups
15 Box or Tuck Jumps
9 Push Ups

But wait! There's more....

After the 20 minutes are done, take a quick break. Grab some water and shake it out. Then, move on to a walking plank tabata. A tabata is 20 seconds of work followed by 10 seconds of rest for 4 minutes. During those 20 seconds, you should be working hard and pushing all the way through. A walking plank is when you're up on your arms and toes holding a plank position and traveling laterally. Here's a little video I found if you need help (don't do the push up, just focus on the walking plank). Enjoy!

http://www.youtube.com/watch?v=hrWjWSYJ4Vg

Day 3: Squat til You Puke...but not literally.

okay gang, time get those legs working and burning. the objective of this workout is complete 7 rounds as quickly as possbile of: 15 squats, 15 jump squats, 30 walking lunges, 5 burpees, 25m forward run/25m backwards run. take a 1minute rest between each round. good luck!! "somebody call 911, shorty's fire burnin' on the dance floor, whoaaa!"

Day 2: For When You Don't Have a Gym...

This workout is similar to the one we did at the BHS track over the holiday. Hopefully it's not too cold out there in Ann Arbor. You can do this on a track, at a park, around the block...any place where you can run.

Run for 2 minutes
21 Burpees
10 GHD Sit Ups
Run for 2 minutes
15 Burpees
10 GHD Sit Ups
Run for 2 minutes
9 Burpees
10 GHD Sit Ups
Run for 2 minutes
5 Burpess
10 GHD Sit Ups

Work hard!! Try not to take long breaks, and if you need a little encouragement just think of this...

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."- Dr. Martin Luther King, Jr.