July 27 Workout

All,

Pulled this from the main site and modified a bit.

For time:
21 BW Squats
42 Sit-ups
15 BW Squats
30 Sit-ups
9 BW Squats
18 Sit-ups

Squats should be BW on your back and Sit-ups are Navy standard. If
you have a Roman Chair (GHD), feel free to try out some GHD Sit-ups,
too. Workout is just Navy standard though to keep things even...

Good luck!

July 20 Workout

This weeks workout is:

As many rounds as possible in 15 minutes of -

5 single-arm-dumbbell-snatches each arm (55#) Example Here
10 Pull-ups
15 Overhead KB swings (55#, can substitute a dumbbell)
20 Body squats

______________________________

For a warm-up this week I suggest doing some light-weight single-arm-dumbbell-snatches, building up to 55#, or the heaviest weight you're comfortable with. Modify the weights as needed for the workout.

Most rounds wins!

Good luck!

July 13 Workout 'Gymnast Workout'

Hello everybody, since I have the honor to post this weeks workout I would like to present another old gymnast workout:

For time:
5 rounds of
20 burpees (without a push-up, just go into the push-up position)
20 jack knifes
20 push-ups
20 hyperextensions (in any style you are comfortable with)
15 dips
10 toes-to-bar

after five rounds do a 1 minute core stabilization (http://www.youtube.com/watch?v=Sk47GTYhOy8) --> I could not find a better example video; please do as described but without the ball and if you like without any movement)


End of workout

Finally...Enjoy the fading pain ;-)

Good Luck!