4/1 Workout

All,

modification of an earlier main site post...

 

For time:

 

75 squats

50 sit-ups

20 pull-ups

50 squats

35 sit-ups

15 pull-ups

25 squats

20 sit-ups

10 pull-ups

 

No HSPUs this week...

 

Enjoy

 

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.