Warm Up: 5 rds./100' OH Lunge (partners Burpee while you wait for lungers)
Filthy 50 style: (3 rds: 45s, 30s, 15s)
Jump PU, Box Jump, Swing, Lunge, KTE, PushPress, Good Morning, WallBall, Burpee, Double Under
Monday, July 12, 2010
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11 comments:
I did so many burpees yesterday I burped up a lung...dang if it didn't feel good running in the rain...detoxified and cleansed in one 60 minute class...now that is efficiency...Commander you are a maniac...;)...Great Class!!
Sounds like a great workout!! Clarification for me since I might try to do it here...3 rounds, first round 45 of everything, 2nd round 30 of everything and 3rd round 15 of everything? Also, what would be a good substitute for push press and wallball?
Thanks!! TK
Correct...and rest that amount of time between rounds (ie, after round 1 rest 45 secs.; after rd 2 rest 30 secs).
Maybe shoulder pushups and thrusters (if you have a light weight)...and 3...2...1...
A thruster is full front squat into push press (use a kb, grab by horns, squat, press)
Yes, the 3-round timing is correct. I will defer the recommendations on substitutes to a higher authority....:) When you coming back to town??
I actually will be back this weekend so I will see you Saturday morning! : ) Thanks for the info, Matt... I can't find my kb which bums me out but I have a couple of hand weights here as well as a medicine ball. I'll figure it out : )
Sarah... 45, 30, and 15 Seconds per station, per round... got that? It appeared that you may be thinking reps... Now that would be a KILLER workout!
I was thinking reps! it's easier to do reps than time since I'm actually doing it - hard to watch a clock at the same time. Well, maybe I'll try the reps anyway.... : )
BTW - I'm not really Sarah, but tennis Karen - my daughter is signed into the computer
DanO now don't be putting suggestions out there for some Phool to pick up on.....;)
Oh crap...Tennis Karen just created the "Naughty Ninety"! (The 's' behind the # was for 'seconds').
Speaking of...anyone feeling a Christmas in July...the original 12 days workout?
I have yet to do that workout, but I have it with me and was thinking of doing it sometime out here...maybe we can coordinate and do it on the same day - how about skyping a workout for me?? : ) The library is a hot spot so I'll just workout on their lawn....
I LOVE Christmas in July... let's get it on the calender and do it!
Tennis Karen... you had me fooled for sure- thought you were Sarah Palin posting about workouts on the Tea Party Tour!
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