Brian Feener

I call this one Smallpox… because it’s silly awful.

800m
21 military press (I used 95lbs)
800m
21 push (95 lb)
800m
21 push jerk (65lb)

MY TIME: 21:29

Courtesy Mike Savitch of Verve H&F

Warm Up
10 over head squats
10 push press
10 push ups
X3

‘7 out’

7 pull ups
7 thrusters 75lbs (women 50lbs)
7 burpees
5 rounds for time

MY TIME: 6:54

Courtesy Mike Savitch of Verve

Add your times to the comments.

This was my Saturday… two days later, I’m still sore—

First:

• Run about a mile

Exorcist Stairs (Rotation 2)

Set 1:

• Singles
• Skip 1 step
• Side to side

Set 2:

• Skip 2 Steps
• Side to side
• Singles

Set 3:

• Singles
• Skip 1 step
• Side to side

Set 4:

• Skip 2 Steps
• Side to side
• Singles

BONUS!

• Jump up, skipping 2 at a time.

Then run back….

Warm up:

• 8 Burpees-to-broadjump
• 8 Jumping pull ups
• 10 Overhead squats

x3

Then Tabata:

• Squats and pushups (alternate)
• Note: The resting position is in a full squat and in a plank position.
• Count the first and last

My results:
Squats: 18-17
Pushups 21-16

THEN!!!

‘Walk to Perdition’

Men:

• 5 Cleans
• Do one press and hold, walking across the room (about 12 steps)
• 5 Cleans
• Do lunges back to the original position

Repeat 5 times, for time.

(Men: use 25 lb DB, Women use 10lb)

My time: 12:20

A gratuitous Blackberry photo?  Yes.  Yes it is.

‘Thunder’

Warmup:
5 Burpees
10 Jumping pullups
15 Jumping Jacks
x3

For time, 50, 40, 30, 20 reps
Wall Ball shots, 20lbs
Double Unders
Pushups

My Time: 23:50 (I’ve never been so frustrated with a jump rope.)

Post your times to the comments.

Courtesy Mike Savitch, Verve

First workout was really short today

“Jeremy”
21-15-9 For time:
95lb overhead squats
Burpees

My Time:

“21 Shots” (courtesy: Mike Savitch)
For time:
Start: 20 pushups and 1 situp
End: 1 pushup and 20 situps
–do 1 less pushup and 1 more sit up for 20 rounds–

My time: 21:20

**Hardest part of this is keeping track of what round you’re on. For real.**