Workout for week of 10/15/12

Workout for week of 10/15/12

Complete as many rounds as you can in 30 minutes of:

10 Pull-ups

10 Dips

10 Barbell Thrusters (135lbs men, 95lbs women, or just use a challenging weight)

10 Toes-to-bar

Modifications

--If you can't do regular pull-ups then grab a stool, chair, bench, etc., and do jumping pull-ups (jump into the up position, come down slowly) instead.

--If you can't do regular dips on bars then do dips on a bench or chair with your legs out straight in front of you. If that's still too hard then bend your knees so your feet are flat on the floor.

--Be sure to keep your abs tight throughout the movement of the barbell thruster! Failure to do so will compromise your lower back which none of us need.

--If you can't get your toes all the way to the bar then just do knees-to-elbows. If that is still too hard switch to hanging knee raises. It's all basically the same movement, you're just adjusting how high you bring your feet/legs for your fitness level.

Have fun and enjoy!

Yours In Health,

Steven

Workout for 4/26/2012

It's time for a new workout, yay! Here we go:

1 mile warm-up walk/jog (approx 10-15 minutes)
then
21 reps Barbell Thruster
21 Pull-ups
1/4 mile Run
15 Barbell Thruster
15 Pull-ups
1/4 mile Run
9 Barbell Thruster
9 Pull-ups
1/4 mile Run
5 Barbell Thruster
5 Pull-ups

This will be a total of 50 reps of both the barbell thrusters and pull-ups. Choose a weight that is challenging for the barbell thrusters (I suggest 95lbs for men, 45lbs for women). Do your 1/4 mile runs at a challenging pace. That meaning at the end of that 1/4 mile you should not have been able to maintain that pace for more than a few more seconds. Do some stretching for a cool-down afterwards and reward yourself with a protein shake!

Yours In Health,
                     Steven

Workout for 4/2/12

I realize it's been WAAYY too long since I posted a new workout and I apologize. Here you go!

Workout
Barbell Thruster 7 sets of 3 reps
100 Burpees

This workout is not timed and you can split up the burpees however you want. I chose to break them down into 7 sets and use them as an active rest during my thrusters.

As far as the thrusters go, go as heavy as you can, but keep your form in check! Tight abs and glutes and a straight back are a necessity. If you need help remembering what thrusters are please refer to my newly added "EXERCISE DEMOS" tab above. Thanks and have fun!


Yours In Health,
                       Steven

Workout for 2/20/12

It's been a while so I figured it was time for a new workout. So here we go!




Workout
7 Rounds for time of:
7 Handstand push-ups
7 Barbell thrusters (115lbs men, 85lbs women)
7 Knees to Elbows
7 Burpees
7 Kettlebell swings (60lbs men, 40lbs women)




Click on the name of each exercise if you need a demonstration. Also, the demo for the Knees to Elbows gives several variations if you're more of a beginner or more advanced. Once you've completed the workout post your time in the comments. Enjoy!




Yours In Health,
                      Steven

WOD for 11/15/2011

Since we did some more fast paced stuff yesteday, today we'll focus on strength.

WOD:
Barbell Thruster - 7 sets of 1 rep. Go as heavy as you can, but make sure your form stays good!


Here's a video to help show you  what you're looking for while performing your thrusters.

Have fun and be safe!

Yours In Health,

                       Steven