December 2, 2011 "GI Jane"

We're back to an old favorite for our first after Thanksgiving workout!

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GI Jane

100 Burpee Pull-ups for time (each burpee includes a push-up and a jump to the pull-up bar)

The bar should be around 1 ft out of your reach.
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Click here if any questions regarding form.

If you hit a wall and need to modify here are some suggestions:

(1) Use a lower bar
(2) Sets of 5 burpees followed by 5 assisted pull-ups until you reach 100 of each.

*(3) Reduce total reps to 75.

Post modifications to comments.

As long as 100 reps are completed the fastest time completing the workout as Rx'd OR using modifications 1 or 2 will be considered the winner.

Good luck!

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