September 19, 2012 Sam Mugavero

09/21/2012

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 1 minute Plank.

Complete the following as quickly as possible (20 minute time limit)

#1:Every minute on the minute for 10 minutes

5 Kettlebell Snatch  (Left arm)

5 Kettlebell Snatch  (Right Arm)

20 Speed Skaters(each side is 1 rep)

***Rest 1 minute, then…***

#2: Tabata Mountain Climbers or Squats  (your choice) –  8 Rounds of 20 seconds work, 10 seconds rest (4 total minutes)

 ***Rest 1 minute, then…***

#3: Every minute on the minute for 10 minutes

10 Russian Kettlebell Swings

50 Jump Rope Skips

Post your time to completion and weekend plans to comments.

TWO MINUTE CHALLENGE #2: How many Squats  can you do in 2 minutes? The standards for this event are a little tougher to judge than the previous two events. For a rep to count, you must squat so that your posterior end (look at the hip crease) gets just below parallel before returning to starting position. At the starting position, the hips must be fully extended (open) before the next rep begins. If you have difficulty visualizing the standards, please view the video linked above. When you complete the challenge, post your results to comments below the daily workout. To keep everyone honest, have someone else count your reps and judge you!  You will have until Sunday (9/23/2012) at 5:00 PM (EST) to complete this week’s challenge.