24 Aug 2012

Sticking with the big sets of foundation exercises.

Fastest time wins for an unbroken workout (i.e. complete all reps of the first exercise before going on to the second, third, and fourth).

100 pull ups (kipping allowed)
100 toes to bar (hang on the bar and bring your toes up to the bar, kipping allowed)
Note: these two exercises back-to-back will burn your forearms, be careful not to slip and fall on your head.
100 push ups (same as last week - mud pup style)
100 deck squats (mymadmethods.com has a good video of a deck squat : http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat)

Good luck!

Post Note: If you are looking for a workout to build super human cardio check out the Viking Warrior Conditioning by Kenneth Jay, Master RKC (http://www.dragondoor.com/b39/?gclid=CLrwmI_5-bECFeaDQgodNDkABg)

17 Aug Workout

A more traditional workout for this week. 
-100 Pull ups
-200 Push ups
-300 Sit ups
-400 Corchina Squats

Fastest time wins.  You can break up the individual exercises any way you want.  Pull ups - kipping is allowed. Push ups should be "mud-pup" or "crossfit" style.  This means that you go down until your chest is on the ground, lift both hands off the ground and then push back up to the leaning rest.  Sit ups are in accordance with PFA regulations.  Corchina Squats are full depth squats like the workout two weeks ago.

Good Luck

10 Aug Workout "Beagle Challenge

With your bodyweight on your back perform 1 squat every 30 seconds. The weight should not leave your back for the duration of the workout. Time stops when you rack the weight or fail to get a rep.

Longest time wins.

Good luck!