Tues. 7-14-09 WOD

WOD:
Best Time:

Run to bridge and back

Ride Bike to bridge and back

Row 1000 m.

If unable to run: Ride bike to the bridge and back then, to Gladiolus. Turn around and go back to the bridge then back to the gym. Then finish with the 1000 m. Row

Remember: Skipping this session and just doing a light cardio session at home or on a treadmill is NOT the same. Come in, step up to the challenge, give it 100% effort and treat it like a competition. GIVE IT YOUR ALL!!

Bring your own bike or rent one of our gym bikes for $5.00.
Please bring a bike helmet and bottle of water.

Bike rentals are 1st come 1st served!

ATTENTION:
Please make plans to join BIG D and several of our members on
July 18th, 2009 for the 3rd Annual Southwest Florida Strongman Contest. Come support our guys and girls as they compete for the title of Southwest Florida's Strongestman.

Competition starts at 12:00pm and will be located at Alli-Gators Sports Bar and Grill off Colonial Blvd. - 4451 Veronica Blvd. Fort Myers, FL

Mon. 7-13-09 WOD

WOD:

Start on Goal Line...

2 Teams Compete: (3 Rounds per Team Member): 1 team member starts the thrusters then runs 30 yrds down & 30 yrds back. Tag partner then partner repeats until all team members have completed the exercises. 1st team finished wins!

Repeat sequence on next group of exercises:

12 KB Thrusters
Run 60 yards and back to Goal Line

12 KB Swings
Back Pedal 60 yards and back to Goal Line

12 Push Ups

Lateral Shuffle 60 yards and back to Goal Line

12 KB SDLHP

Bear Crawl 60 yards and back to Goal Line

Click here for more information on this event

BIG D Partial Squat Overload Lock Outs

BIG D Partial Squat Overload Lockouts
520lbs., 610lbs, 660lbs & 450lbs x 12 Reps

Sat. 7-11-09 Boot Camp

BOOT CAMP

MB chest pass with partner (20 sec. work, 10 sec. rest x 8 rounds)

Overhead Plate Carry 60 yrds. 4 ROUNDS: Elbows must remain locked out over head. (30 yrds. down & 30 yrds back, group stays in a single file line following each other down & back. If you put the weight down before making it back to the start line do 10 burpees)

Truck Push 100' x 4 Rounds per person (After truck Push Lateral Shuffle 100 yrds. back to start line (50 yrds right & 50 yrds. Left)

Kaylee Krohn at 12:30am July 9

awwwww thanks jeremy:) i know i complain alot lol but thanks for never getting mad at me:) yur a great trainer...u make me want to push myself to work harder..thank u

Fri. 7-10-09 WOD

Bench Press:

8 x 50% 1rm

8 x 60% 1rm

6 x 70 % 1rm

5 x 75% 1rm

3 x 3 x 80% 1rm

WOD:

Complete 3 Rounds:

30-MB Push Ups (Advanced do Ring Push Ups)

15 each arm-KB Clean N Press

Sprints: 10, 20, 40, 60, 80, 100 x 2 sets

Wed. 7-8-09 WOD

Deadlift:

8 x 50% 1rm,

8 x 60% 1rm,

6 x 70% 1rm,

5 x 75% 1rm,
3 x 3 x 80% 1rm

WOD

Complete 3 Rounds:

Wall Ball Shots x 30

KB Swings x 30 (Men 55 - 70, Women 35-50)

Overhead KB Walking Lunges 40 yrds (20 yrds down & 20 yrds Back)

Stone Loading & Suicide Sprints

Tues. 7-7-09 WOD

Sprints

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.