WORK HARD, WORK SMART

Monday:

5 doggies
Set 6 cones 5 yards apart, it will be from 0-25 yards, run to the first cone and back 2nd cone and back 3rd cone and back….etc.  Finish each under 30 seconds.  Take 1 minute rest between each “doggie”
After the 5 doggies run 1 mile for time.  POST YOUR TIMES
Tuesday: 10,9,8,7,6,5,4,3,2,1 Burpees and jumping squats.  The jumping squat should be the hip crease below top of the knee depth jump up and get all the way back down.  Do 10 burpees then 10 jumping squats, 9 burpees then 9 jumping squats, etc. POST YOUR TIME
Wednesday: 5 Nationals.  Need a soccer field.  Start on the end line, sprint to the 6 yard box and back 18 and back half back other 18 back.  Do this in under 60 seconds. Take a 60 second break.  POST YOUR TIMES
Thursday: 100 squats, 50 Pushups, 1 mile run. POST YOUR TIME
Friday: Run 5k….beat your time from last week.  POST TIME
 
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15 comments
  1. Amber B. said:

    Because i missed last week because of a basketball tournament on Sunday i ran a 7k around Roxyanne in 40 min.

  2. Amber B. said:

    5 doggies:
    29,30,30,32,32

    1 mile: i ran 4 times around the north soccer field because the north track was being rebuilt. Time 6:37

  3. sarahc said:

    sarah c
    5 doggies were 36 36 35 36 36 (seconds)
    1 mile was 7:46
    It was extremely hot in california

  4. Amberlin said:

    Doggies:
    -37, 37, 40, 36, 36

    One Mile Run:
    -00:09:12
    (I had fun throwing up the whole way. :D!! Not!!!)

    -Amberlin. 😀

  5. Rachel said:

    Doggies:
    37.42; 37.06; 40; 36.6; 36.5

    Mile Time:
    9.12 (waited for Amberlin to puke :D)

  6. Alesha said:

    5 doggies:
    24,24,24,25,25

    1 mile: 7:53

  7. sarahc said:

    sarah c
    10,9,8,7,6,5,4,3,2,1 burpies and jumpings squats time was 4:16
    During the jumping squats my quads were killing me

  8. sarahc said:

    sarah c
    5 national times were 1:06 1:05 1:08 1:07 1:06
    The grass was a little wet from the sprinklers so i kept slipping

  9. sarahc said:

    i just relised that it never said wat 18 yard box the second time. i had assumed it was the further one but if it wasnt, i guess i got the most out of the workout 8)

  10. Amberlin said:

    National Times:
    1:15, 1:10, 1:18, 1:20, 1:21

    -Amberlin. 😀

  11. Rachel said:

    Time for nationals:
    1.07,1.08, 1.10, 1.17, 1.20,

  12. Amber B. said:

    Wednesdays work out:Nationals
    (in seconds) 57, 55, 59.9, 57.4, 59

  13. sarahc said:

    sarah c
    100 squats 50 pushups and 1 mile run time was 10:34
    i didnt notice how badly my quads hurt till i was walking back to the car

  14. Amber B. said:

    On Saturday, i went for a 14 mile bike ride around Lost Creek Lake. it was so much fun but also a lot of work.

  15. iammiller13 said:

    Erin – Thursday’s workout: 14:53
    5K – 26:50 Beat my time from last week!!!

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