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!

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!

July 6 Workout

Happy 4th of July!

Short and sweet: GI Jane

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

Quickest time wins!

Good luck!