Fri. 7-10-08 W.O.D.

Fri. 7-10-08: W.O.D.: Spartan 300

Warm Up: 2 Rounds

10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg

Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:
5 BB Thrusters (Men 65-135 lb., Women 45-95lb)
10 Burpees
15 Wall Ball Shots
20 Burpees
25 KB SDL High Pulls

Total: 300 Reps Total
BB Thrusters=20
Burpees=120
Wall Ball Shots=60
KB SDL High Pulls=100

BB Thrusters

Wed. 7-9-08 W.O.D.

Wed. 7-9-08: W.O.D.:

60 sec. Mountain Climbers + 10 KB Windmills each side

Run to Buckets & Back + Row 500m.

60 sec. Mountain Climbers + 10 KB Windmills each side

2-Laps Around Bldg. + Row 300 m.

60 sec. Mountain Climbers + 10 KB Windmills each side

1-Lap around Bldg. + Row 100 m.

KB Windmills

Tues. 7-8-08 W.O.D.

Tues. 7-8-08: (TEAM WORK)

(3)-3 min. rounds of: Pulls-Ups (85lb) Most pulls wins (each team member has 20 sec. to do as many pull ups as they can, then the next team member goes. Most pull ups wins.)

(3)-3 min. rounds of: Push Ups (each team member has 20 sec. to do as many push ups as they can, then the next team member goes. Most push ups wins.)

(3)-3 min. rounds of: Squats holding 10-20lb. MB (each team member has 20 sec. to do as many squats as they can, then the next team member goes. Most squats wins)

Mon. 7-7-08 W.O.D.

Mon. 7-7-08: W.O.D.

Warm-Up:
30 Mountain Climbers
30 KTE or lying leg raises
30 Alt. Leg/Arm Pikes
60 sec. Lateral Planks on Forearm

(Complete 3 rounds)
10 Single Arm KB Swings (each arm)
10 KB Push Presses (men 50-70lb, women 20-40lb)
10 Body Rows on Rings or Pull Ups on Bar
10 KB Plank Rows (each arm) Balance 1-Arm on MB

Plank Rows

Sat. 6-21-08 Boot Camp

Sat. 7-5-08 Boot Camp:

Complete 4 Rounds: 60 Sec. / Exercise (rest 20 sec. between rounds)
Station #1: Overhead Plate Carry (50 ft. down and back)
Station #2: KB 1-arm Deadlift High Pulls each (2 rounds right arm, 2 rounds left arm)
Station #3: Burpees
Station #4: Wall Ball Shots
Station #5: MB Trunk Rotations Seated

Fri. 7-4-08 W.O.D.

Fri. 7-3-08: (Squat 10, 8, 6, 4, 2 Heavy)

(Complete 4 rounds)
20 BB Thrusters (men 75lb., women 55lb)
3 Rope Climbs
30 MB Overhead Slams

Rope Climb


HAPPY 4TH OF JULY

Remember those that help to keep us FREE & SAFE

Wed. 7-2-08 W.O.D.

Wed 7-2-08: (Shoulder Press 10, 8, 6, 4, 2 Heavy)

(Complete 2 rounds in 25 min.)

50 Push Ups
50 Pull Ups
50 MB Wall Chest Passes
50 KB SDL High Pulls (men 60-70lb., women 30-50lb)

SDL=Sumo Deadlift High Pull