Monday: 16 x 110m sprints….try to get each sprint under 15 seconds.  Keep track of how many you get under the time.  Take 30 sec. break between each sprint.  POST YOUR TIME  

Tuesday: Tabata Legs.  Just as the running last week was 20 sec of work followed by 10 sec of rest.  Each exercise will last 4 minutes.  Air Squat (check video from last week to see form), Lunges VIDEO, & Wall sits VIDEO.  Take a 1 minute break between each exercise.  Your workout should take a total of 18 minutes.  So bring a clock with you or find a partner and work with each other.  POST YOUR TIME
Wednesday: Run a 5K (3.125 miles) if you are running it on a track it’s 12 and 1/4 laps.  POST YOUR TIME
Thursday: 7 rounds of 10 Dips VIDEO, 10 Pushups, 20 situps (see video from last week), 10 Burpees (see last week video) POST YOUR TIME.
Friday: 4 rounds of 800m run.  After each 800m run 200m backwards.  Take as much rest after each 1000m as needed to be ready for the next.  No more than 3 min of rest.  Post time for each round.  800m is 2 laps around the track and 200m is a curve and a straight away.  The 800 should not be jogged it’s a fast stride.  
POST YOUR TIME.
Advertisements
21 comments
  1. Jessica said:

    Carissa: (seconds) 25, 26, 24, 26, 27, 26, 25, 26, 25, 27, 24, 28, 29, 28, 28, 22
    Madeline: 23, 24, 29, 26, 29, 32, 32, 35, 33, 37, 30, 32, 29, 33, 28, 30
    Jessica: 19, 20, 22, 22, 22, 21, 24, 25, 23, 22, 24, 22, 23, 22, 24, 20

  2. amanda said:

    amanda(wanted to kill myself): 23,24,24,26,25,24,27,28,28,26,29,27,27,28,24,22

  3. sarahc said:

    Sarah combined Monday and Tuesdays workouts because I just got back from vacation.
    Sarah 8-110m sprints
    (15,15,15,15,15,15,16,16,)seconds
    Tabata squats
    (15.15,15,15,15,15,15,15,)
    Tabata lunges
    (15,15,17,16,17,17,19,19)
    Tabata wall sits
    (8 for 20 seconds each)
    My legs hurt!!!!

  4. Amberlin said:

    Monday’s workout:
    17,16,17,17,18,16,17,17,16,18,17,17,16,17,16,17

    -Amberlin 😀

  5. Ange/Liv said:

    angie-0:28:40
    REACH!! is what i kept telling myself, and i suprisingly got through it.

    Olivia-0:30:06
    the first mile was horrible, the hardest for me, but the second two weren’t bad at all.

  6. Rachel said:

    Time for Monday worouts:
    18, 16, 18, 17, 19,18, 18, 19, 19, 19, 18, 17, 20, 18, 20, 18.
    Rachel A.

  7. Rachel said:

    Time for the (killer) 3K.
    29.5 (Third baby!!)

  8. Amberlin said:

    Wednesday’s 5K:
    29:48

    -Amberlin 😀

  9. abby said:

    Abby…
    Wednesday’s 5k in 25 minutes

  10. iammiller13 said:

    Erin…Wednesday’s 5K in 28.19

  11. sarahc said:

    sarah c
    5K time 25:30. My legs hurt from all the tabata squats, lunges, and sprints yesterday.

  12. Maddiiiiiiee said:

    5k
    29:17

  13. sarahc said:

    sarah c
    Time for 7 rounds of 10 dips, 10 pushups, 20 situps, and 10 burpees was 11 min 28 sec. My mom and I did it on the beach in LA.

  14. Alesha said:

    Wensday’s 5k: 33min

  15. Kendra said:

    Kendra Straub’s times
    monday’s work out times
    18,16,17,17,18,19,16,20,18,18,18,16,19,17,20,18,19
    wendesday’s work out times
    29:25

  16. alliegould said:

    monday’s thousands of long sprints: didn’t have stopwatch timer, all around 22 mississippi.

    wednesday’s 5k : 00:30:58

    friday’s run/backpedaling for a really long way: 5:30,5:17,6:05,6:21

  17. Michelle said:

    wednesday workout: 30mins 2 secs

    friday workout: 5:50,5:52,6:13,5:45

  18. sarahc said:

    sarah c
    fridays times 4:50, 4:54, 4:40, 4:50.
    the backpedaling was very painful.

  19. alexKUMMER said:

    haha i screwed up the first time:]]
    ..but i had a bball tourney all week so here’s fridays workout:

    5:09,5:14,5:35,5:47
    😀

  20. Rachel said:

    Times for Friday workout:
    6.0, 6.19,6.3,6.22

  21. Kendra S said:

    kendra s
    friday’s work out
    5:30, 5:56, 6:02, 5:45

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: