Thursday Throw-down
July 13, 2018
HWY 51 preblast!
July 13, 2018

7-11 Burpees, Not Slurpees

  • When: 07/11/2018
  • Q: Papyrus
  • Pax: Papyrus, Zin, Rocker--Respect, Braveheart--Respect, Grand Slam

Wednesday was 7-11 which means FREE Slurpees! Well, what better than to rhyme with slurpee? Burpee!! Our region knows my hatred for burpees, so this was a special occasion that I Q’d a workout with them. Anyways, we had a very 7-11 themed workout.

The Thang

Sevens (weights on one of the court, mat on the other):

  • Bicep Curls/V-ups
  • Overhead Tricep Press/Heels to Heaven

Elevens (weights on one of the court, mat on the other):

  • Shoulder Press/Bicycles
  • Standing Chest Flies/Plank Jacks

EMOM (Every minute on the minute):

Complete the pair of 7 and 11 exercises within a minute. Any leftover time in the minute is rest until the next minute. I put 5 seconds on my timer between minutes to allow for transition. We repeated the list twice.

  • 7 burpees, 11 mountain climbers
  • 7 donkey kicks each leg, 11 superwoman lifts
  • 7 side plank hip dips each side, 11 pushups
  • 7 alternating lunges each side, 11 weighted front raise
  • 7 curtsy lunges each side, 11 penguins
  • 7 weighted side raises, 11 monkey humpers
  • 7 jump squats, 11 deadlift with upright row

Prayer, Picture, Name-O-Rama, Announcements

–we will be moving Monday to 5:30am as a trial


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