5-1-12

AMRAP 20
1 block run
100 single unders
20 dumbbell swings

I'm expecting you to get minimum of 3 rounds. Don't rush the single unders, keep a consistent pace and you'll be able to string them together.

core:
your choice

*do not forget to stretch your hamstrings and calves well prior and after this* warm up is very important, I'm hoping you spend around  7-10 minutes each day warming up.

http://crossfitwestchester.com/2012/04/512012-2/

4-30-12

workout:
100 air squats
50 hand-release push ups
50 chair dips
25 inverted rows

*20 minute time cap*

core:
2 max planks

4-27-12

AMRAP 12
20 Weighted Squats
20 Dumbbell Thrusters
7 hand-release push ups

Feel the burn in your legs.

4-25-12

workout:
5 rounds
10 single leg tricep dips (5 each leg)
10 Clap Push ups (try to do this without knees at first)
10 Dumbbell rows (10 each arm)
TIME LIMIT: 24 minutes 

*the single leg tricep dip is basically a regular dip, except you have one leg on the ground, and the other leg extended forward and as straight as possible

core:
50 reps of sit up machine
30 sec plank

*string 30 singles for jump rope work*

4-24-12

AMRAP 15
8 Pike Push Ups
8 Bear Crawls

core:
50 hollow rocks

*jump rope work*
string 25 singles before you stop

I know you say you won't be able to do the pike push ups, but try it! Where your head will be, put newspaper or something so you won't have to put your head all the way to the ground. Make it around an inch or 1 1/2. Aim for 5 rounds. Good luck !

4-23-12

workout:
5 Turkish Get Ups (each arm; total=10) *
15 hand-release push ups x4

*skip the fetal position part. Go relatively slow with these. Pick up speed as you get comfortable with the movement. Remember to keep the arm with the dumbbell locked straight all the way through the movement. Remember, the arm you have up, you'll have the leg on the same side up. When you get up, you're getting up to the opposite side, so it will not be like a sit up. Good luck.

core: n/a

do jump rope work

4-21-12

workout: 2 laps around the block 10 back squats x3 core: tbd *Bring your jump rope*

4-20-12

workout:
100 single unders (jump rope)
10 long jumps
25 sit ups
x5

4-19-12

rest day

4-18-12

workout:
EMOM 3 Burpees
50 Push Ups (Hand-Release)
100 Air Squats

*EMOM = Every minute on the minute
So you will start off on with the 3 burpees, then you will do your push ups, and when the first minute passes, at the start you'll do another 3 burpees, continue the push ups, 2nd minute...etc until you are done with the assigned workout.

core:
25 bicycle kicks
25 reverse bicycle kicks
50 sit ups

4-17-12

workout:
1 jog around the block
6 bear crawls

x3

core:
n/a

stretch your calfs and hamstrings properly.

4-16-12

workout:
amrap 4
burpees
rest 3 min

amrap 4
tuck jumps
rest 3 min

amrap 4
air squat long jumps*

*air squat long jump is as the name implies, do an air squat and then do the long jump after the full squat

core:
25 butterfly sit ups
25 leg raises
25 flutter kicks

4-14-12

You will do yesterday's workout since I am unable to watch your workout today.

50 Burpees
25 Leg Raises
13 Diamond Push Ups
x2

core:
50 butterfly situps

Please get a jump rope if you haven't done so already.

4-12-12

rest day

4-11-12

10 Single Leg Dumbbell Deadlift
10 Step Ups (sub= 20 jumping squats)
10 Dumbbell Squats
x5

core:
n/a

4-10-12

10 dumbbell push ups
25 chair dips
5 inverted rows
x5

core:
100 reps of your choice

4-9-12

Tabata Air Squats
Tabata Sit Ups
Tabata lunges
rest 2 min
x2

Tabata consists of 8 intervals of 20 seconds of work and 10 seconds rest for a total of 4 minutes of work. Please record your number for each

4-8-12

rest day

4-7-12

3-3-3-3
Deadlift

amrap 10
15 deadlifts
10 back squats

core:
hollow rocks

4-6-12

2 bear crawls
20 Dumbbell Push Press
10 Chair dips
x5

core:
50 ab machine sit ups
1 minute plank

4-5-12

rest day

4-4-12

workout:
4 rounds
10 Walking Push Ups (5 forward, 5 backward)
1 jog around the block

core:
n/a

4-3-12

workout:
5 rounds
10 Long Jumps
15 Dumbbell Thrusters *
10 Jumping Lunges (both feet = 1 so 20 total essentially)

core:
50 butterfly sit ups (fold your legs as if you're sitting and do a sit up)
30 leg raises

For the DB Thrusters, make sure you go all the way in the bottom of a squat and use momentum when you go up to bring dumbbells up. The dumbbells are light so this should be no problem for you.

4-2-12

It's April! A new month! New start and time to make new gains and improvements! This month, I need you to stay committed, which you have been already so great, and keep on doing your best. I don't want you to think "I can't" while doing your workouts, and remember - I make everything and time limit everything to something I know you can beat. Best of luck!

workout:
5 Max push ups - rest 3 minutes between sets
amrap 5
Burpees

For the push ups, I want you to do as many push ups as possible until you die out. Record each number. Push yourself! Aim for a number you will be satisfied with. Fight through the pain.

For the burpees, I want you to aim for 45. Good luck! It's all in the pacing.