Tue.
1 Lap around Bldg.
40 Sit Ups
30 Overhead Ball Slams
20 Knees to Elbows
10 MedBall Push Ups
2 Laps around Bldg.
10 MedBall Push Ups
20 Knees to Elbows
30 Overhead Slams
40 Sit Ups
3 Laps Around Bldg.
Monday, July 28, 2008
Tues. 7-29-08 W.O.D.
Sunday, July 27, 2008
Mon. 7-28-08 W.O.D.
Warm Up: 2 Rounds 60 sec./exercise
Shoulder Stretches, Squats, Mountain Climbers, Band Rows
W.O.D.: 5 Rounds
30 Thrusters BB (men 65-95, Women 35-65) Newbies use KB
100 yrd. Sprint
30 Pull Ups
Big D lifts 410 lbs.
Darian Barnett preparing for his Aug. 16th, 2008 Powerlifting Competition.
7-27-2008
Darian Barnett Age 14 Body Weight 194 lbs.
Deadlifting 410 lbs.
(216 lbs. over his body weight)
Friday, July 25, 2008
Saturday 7-26-08 Boot Camp
Sat. 7-26-08 BOOT CAMP:
20 sec. of work, 20 sec. of rest, 20 sec. of Work
Per min. for 4 min. each Station
20 sec. of work, 20 sec. of rest, 20 sec. of Work
Per min. for 4 min. each Station
Boot Camp:
1. Plate Pinch Grip Carry 50 ft.
2. KB Overhead Carry One Arm(Left Arm Down, Right Arm Back) 50 ft.
3. Forward Lunge to Reverse Lunge
4. Wall Ball Shots
5. Burpees
6a. Partner Band Rows 2 min. Rowing
6b. Partner Band Chest Presses 2 min. Pressing
(Both exercises are done as one station at station 6a, 6b)
1. Plate Pinch Grip Carry 50 ft.
2. KB Overhead Carry One Arm(Left Arm Down, Right Arm Back) 50 ft.
3. Forward Lunge to Reverse Lunge
4. Wall Ball Shots
5. Burpees
6a. Partner Band Rows 2 min. Rowing
6b. Partner Band Chest Presses 2 min. Pressing
(Both exercises are done as one station at station 6a, 6b)
Thursday, July 24, 2008
Fri. 7-25-08 W.O.D.:
Fri. 7-25-08 W.O.D.:
Warm Up: 2 Rounds (60 sec./exercise)
Pole Squats on Back, Pole Lunges on Back, Pole Lateral Lunges on Back, Pole Deadlift Upright Rows, Pole Shoulder Press
W.O.D.: Complete 1 exercise before moving to the next
Rest 1-2 Min. Between Sets
10, 8, 6, 4, 2 Squats (Heavy)
10, 8, 6, 4, 2 KB or DB Push Press (Heavy)
10, 8, 6, 4, 2 KB or DB SDLHP
Warm Up: 2 Rounds (60 sec./exercise)
Pole Squats on Back, Pole Lunges on Back, Pole Lateral Lunges on Back, Pole Deadlift Upright Rows, Pole Shoulder Press
W.O.D.: Complete 1 exercise before moving to the next
Rest 1-2 Min. Between Sets
10, 8, 6, 4, 2 Squats (Heavy)
10, 8, 6, 4, 2 KB or DB Push Press (Heavy)
10, 8, 6, 4, 2 KB or DB SDLHP
.JPG)
Tuesday, July 22, 2008
Wed. 7-23-08 W.O.D.:
Wed. 7-23-08 W.O.D.:
Warm Up: 3 Rounds 60 sec./exercise
Ab Crunches, MB Trunk Rotations, Lying Leg Raises, Planks, Overhead MB Slams, MB Chest Passes
W.O.D.: 30 min. AMRAP
2 Laps Around Bldg
Row 50 Calories
Sand Bag or KB Carry Up/Down Stairs
Warm Up: 3 Rounds 60 sec./exercise
Ab Crunches, MB Trunk Rotations, Lying Leg Raises, Planks, Overhead MB Slams, MB Chest Passes
W.O.D.: 30 min. AMRAP
2 Laps Around Bldg
Row 50 Calories
Sand Bag or KB Carry Up/Down Stairs
Monday, July 21, 2008
Tues. 7-22-08 W.O.D.:
Tues. 7-22-08 W.O.D.:
Warm Up: 3 Rounds
60 sec. Shoulder Stretches, 3 min. Stair Runs, 60 sec. Band Rows
W.O.D.: (5 Rounds for Best time)
10 Pull-Ups or 1 Rope Climb + 20 Push Ups + 30 Squats (10-20 lb. MB)
Warm Up: 3 Rounds
60 sec. Shoulder Stretches, 3 min. Stair Runs, 60 sec. Band Rows
W.O.D.: (5 Rounds for Best time)
10 Pull-Ups or 1 Rope Climb + 20 Push Ups + 30 Squats (10-20 lb. MB)
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