Mon. 7-21-08 W.O.D:

Mon. 7-21-08 W.O.D.:
Warm-Up: 2 Rounds (60 sec./exercise)
Jumping Jacks, Squats, MB Toe Taps, Push Ups, Band Rows, MB Slams

W.O.D.: 3 Rounds (increase weight each round)
KB Swings x 15 each arm KB Clean to Squat to Press x 10 each armKB Windmills x 20 each side

Sat. 7-19-08 BOOT CAMP: "Fight Gone Bad"

Sat. 7-19-08 BOOT CAMP:

“FIGHT GONE BAD”

Men on one team, women on another team. One person per exercise station. Each person will have a spotter/counter. First group to perform exercises must complete 1 min./exercise then move to the next exercise. Once all 5 exercises are complete they will have a 1 min. rest period then perform all five exercises again in the same order for two more rounds. After three rounds have been completed the spotter/counter will switch places and follow the pattern for three rounds. Add up all reps/calories completed for the 3 rounds and this is the persons Total Score for “FIGHT GONE BAD”.

Row for calories
Wall Ball Shots (as many as possible)
SDLHP (as many as possible)
Tire Jumps (as many as possible)
Push Press (as many as possible)

Fri. 7-18-08 W.O.D.:

Fri. 7-18-08 W.O.D.:

Warm up: 2 Rounds 60 sec./exercise
Push Ups, Band Pulls, B.W. Squats, Lat. Lunge Stretches, Jumping Jack Squats

W.O.D.: Start with the Bench Press then move immediately to the Deadlift. Rest 1-2 min. then repeat next set of repetitions. Continue this pattern until you’ve reached your 1 rep max for each exercise.

Bench Press: 10, 8, 6, 4, 2, 1
Deadlift: 10, 8, 6, 4, 2, 1

We. 7-16-8 W.O.D.:

Wed. 7-16-08: W.O.D.:
1 lap around bldg.
Row 60 sec. (As many calories as possible)
20 Alt. Leg/Arm Pikes each side
30 Medball Seated Trunk Rotations



2 laps around bldg.
Row 90 sec. (As many calories as possible)
20 KB Windmills each side
30 Hyperextensions



3 laps around bldg.
Row 120 sec. (As many calories as possible)
20 Alt. Leg/Arm Pikes each side
30 Medball Seated Trunk Rotations
20 KB Windmills each side
30 Hyperextensions

If he can do it so can you!

Tues. 7-15-08 W.O.D.:

Tues. 7-15-08 W.O.D.:

Warm Up: 2 Rounds 60 sec./exercise
Push Ups, Band Rows, Jumping Jacks, B.W. Squats

W.O.D.:
10 Weighted Squats + 10 Weighted Lunges each leg
10 KB Push Presses + 10 KB Hang High Pulls
8 Weighted Squats + 8 Weighted Lunges each leg
8 KB Push Presses + 8 KB Hang High Pulls
6 Weighted Squats + 6 Weighted Lunges each leg
6 KB Push Presses + 6 KB Hang High Pulls
4 Weighted Squats + 4 Weighted Lunges each leg
4 KB Push Presses + 4 KB Hang High Pulls
2 Weighted Squats + 2 Weighted Lunges each leg
2 KB Push Presses + 2 KB Hang High Pulls

Mon. 7-14-08 W.O.D.:

Mon. 7-14-08 W.O.D.:
Warm Up: 2 Rounds 60 sec./exercise
Pole Stretches, B.W. Squats, Jumping Jack Squats, Push Ups

W.O.D.: 3 Rounds in 30 min.

20 Med Ball Slams
20 Wall Ball Shots
20 KTE’s
20 Sit Ups
100 yrd. Sprint

Sat. 7-12-08 Boot Camp

Sat. 7-11-08: Boot Camp
3 Groups: (30 sec. / exercise with 20 sec. transition between exercises)
Complete 4 Rounds per Group-2 Left side and 2 Right Side

Single Arm Squat and Shoulder Press (20-30 lb Kettlebell)
Single Arm Deadlift High Pull (20-30lb. Kettlebell)
Lateral Box Hops (small aerobics boxes)
Push Ups
Wall Squats (L-Sit Against Wall)
1-Lap Around Bldg.

Deadlift High Pull