3/20/14
Below you will find the workouts for Friday , Sat and Monday I’ll be back to work on Tue
I’ll try to put the workouts up for Tue, Thur and Fri before sometime next week if I dont forget because Wendy wont be around to remind me 
so if you are out of town you can do the workouts on your own. If you don’t have a gym available you can also check out the Workouts on the roads link http://360personaltrainer.com/wod/wod-on-the-road/
I have on the main page they are all workouts you can do without any equipment. ( there are about 50 different workouts on that page)
if you have any good pics of yourselves working out on vacation or any good vacation pics please e-mail them to me at michaelbrooks360@gmail.com so I can post them on the site.
I hope everyone has a great Spring break all you guys work hard in and out of the gym and deserve some down time I really appreciate all of you except for the one jerk that left all the weights in the middle of the room hee hee !
Friday workout: 3/21/14
this is the 14.4 open workout as prescribed and below that is our version of the workout.
RX Workout
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb guys / 14 lb. women
30 cleans, 135 guys / 95 lb. women
20 muscle-ups
Our Version of Crossfit workout 14.4
- 60-calorie row ( row until you see you have burned 60 calories you will see a calorie meter on the display try to get the 60 calories as quick as possible)
- 50 toes-to-bars:try them hanging from a bar or you can do knee raises from the roman chair
- 40 wall-ball shots, 12 lb guys / 8 lb. women
- 30 cleans, 65# guys / 45 lb. women
- 10 pull up and 30 dips
Saturday workout:
Arnie
Note: on this workout you can use a 15-20 # DB for guys and 10-12 # DB for girls you will use the DB for the KB Swings . If the KB ( Kettlebells get to heavy for the TGU drop the KB and keep going)
I know you guys hate those TGU and are cursing me right now ;-)
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 KB swings
21 overhead squats, left arm
50 KB swings
21 overhead squats, right arm
50 KB swings
21 Turkish get-ups, left arm
Monday
if you did not come on Saturday you can do the Saturday workout ( see workout above ) if you didn’t do the Saturday workout put on your running shoes !!!
we are going to do the Core workout below and then run a 5 k ( 3 .2 miles ) either on the treadmill or elliptical.
Core routine : Rotisserie Abs ( 4 x rounds of the following)
- Reverse plank ( Facing up either on your hands or elbows ) 30 sec
- Side Plan ( 1 Min) each side
- Normal Plank ( facing down)
………then run a 5 k
Happy Spring Break !