11/18 Workout - The Seven

A good mix of everything...

 

The Seven is 7 rounds of the following for time:

7 HSPUs (modify as needed)

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/135)

7 Burpees

7 KB Swings (2 pood (~70lbs)/1.5 pood (~55lbs))

7 Pull-ups

 

The warm up can be the first round.

 

Best time wins.  Feel free to modify weights, etc. as necessary.

 

 

Good luck to all!

 

Matt

11/11/11 Heroes Workout

OK, posting early since Friday is a holiday. 

 

Here it is, all for time:

 

The Immortals "Tailpipe" Warmup (follow each excerise with eight controlled recovery breaths through the nose):

 

25 Goblet squats (25 - 35 lbs)

25 Kettlebell swings (25 - 35 ilbs)

25 Burpees

25 Jumping Jacks

 

Immediately follow by a Michael:

 

3 rounds of 800 meter run, 50 Back extensions, and 50 Sit-ups.

 

Remember, time starts with the warm-up and stops after the last sit-up.

 

Good luck and have a safe holiday weekend!

 

Brian

November 4 Workout

This week's workout will be:

1.6 km row (1 mile)

then

10 rounds of:
-10 pullups
-10 pushups
-10 burpees
-10 jackknife situps

then

1 minute handstand (can use a wall).

Fastest time wins!

-Christoph
(Seth declined his win due to poor HSPU form).