October 7 Workout

Following Cdr Vinci's lead, I've included a short warm-up with this week's workout.

Warm-up (not timed): 5 pull-ups, 10 push-ups, 400 meter jog.
Done at your own pace.

Workout:

21-15-9
Thrusters (.5xBW up to 95 lbs)
Box Jumps (24")
pull-ups
toes-to-bar

then...

100 single jump ropes.

Fastest time wins!

If you don't have a platform for box jumps feel free to substitute a flat bench, or something similar.

Here's a thrusters demo http://www.youtube.com/watch?v=4OhqIGYqELk

Good luck!

-Seth

9/30/2011 Gymnast Workout

Gymnast workout: 
- run 1000m
- do 50 pull-ups
- do 100 Squats
- 20 Push-ups
- 20 Jacknifes (see http://www.youtube.com/watch?v=12jDTJwNLwM) but without the weights!!!
- 19 Push-ups
- 19 Jacknifes
- 18....
- 18...
...
- 1 Push-up
- 1 Jacknife


Best time wins!

Please do the Push-ups and Jacknifes very clean and slowly.

Have fun, Christoph

9/23 Workout: I want Candy!

All,

 

Sorry for not getting this out earlier.  Here's your pain for the week:

 

Candy

 

Five rounds for time of:

 

- 20 Pull-ups

- 40 Push-ups

- 60 Squats

 

Bon Appetit!