03 Aug Workout Cocorinha

Sorry for the late post everyone!

This weeks workout is Cocorinha squats.

In 7.5 minutes perform as many as possible. Most reps wins. 

This workout will build incredible power and springiness in to your legs....after the initial soreness wears off.

Hears a link and some more info on the Cocorinha squat.
http://www.northatlanticbooks.com/images/158394141XE.jpg
Basically, from a standing position legs slightly apart - squat but make it a low one akin to an 'asian squat' or bodyweight squat put your arms between your legs as you squat all the way down. Then stand..thats 1. Heels up or down, your choice, either are acceptable.

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

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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!