3/25/2011 Workout

All,

Here's this weeks workout:

For time (to be completed in order): 
70 Burpees (a pushup should be done during each burpee)
60 Sit-ups (toes locked, elbows touch legs each time)
50 Kettlebell swings, 1.5 poods (see video, 1.5 pood = 55 lb, drop weight if necessary)
40 Pull-ups
30 Handstand push-ups (substitute standing shoulder press 8-12 rep max if necessary)


Demonstration of kettlebell swing:
http://www.youtube.com/watch?v=OX5uVjxjfkg


Demonstration of pushup burpee:
http://www.youtube.com/watch?v=zJWmOfhfZdw&feature=related


Let me know if any questions. Good luck!

3/18 workout

All,

 

Kind of a spin off of a previous workout...

 

For time:

1 mile run then,

21,18,15,12,9,6 pull-ups/push-ups with 100ft lunges in between sets

100 sit-ups to finish

 

Let me know if you have questions.  Otherwise, looking forward to seeing some scores.

 

 

 

3/11 Workout

All,

 

Sorry to post so late, but here it is.

 

We did this one a long time ago...

 

Going for max total reps of:

10 mins HSPUs

5 mins Squats

2 mins Pull-ups

1 min Push-ups

1 min Sit-ups

 

Rest 30 sec in between each exercise (allows time for transition) for total time of 21 mins.

 

Modify the HSPUs as needed.  I'll try and find the link that showed some different variations and post it, but do what you can.

 

Good luck!