Jack Lalanne - The effect of bad habits

Mon. 9-7-09 WOD

BootCamp:

Warmup:

Walking Lunges 30 Yrds Down Then Complete:

30 sec Mountain Climbers

30 sec Hypers Then Complete:

Reverse Lunges 30 yrds Back Then Complete:

30 sec Plank Holds

30 sec squats Holds (Stay in Bottom position of squat)

Ext. Warm Up:

30:30 x 2

Jump Rope

Band Rows

Lying Leg raises

Main Event: (2 Rounds Best Time)

1-Lap Around Bldg
20 KB Swings (Men 50+, Women 30+)
20 BB Push Press (Men 95, Women 45+)
20 Ring Rows
20 MB Squats (Men 20-30, Women 10-20)
20 Push Ups

Sat. Training

Fun Time at EA

Sat. 9-5-09 Boot Camp

BOOT CAMP

Partners Training:
1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)

Danny's Squat/Deadlift

Fri. 9-4-09 WOD

Warm Up: 5 Reps for Each Movement

Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,

WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows

Wed. 9-2-09 WOD

Wed. 9-2-09 WOD

Warm Up: 5 Reps for Each Movement
Shoulder Dislocators

Deadlift

Stiff Legged Deadlift

Bent Over Rows

High Pulls

Hang Cleans

Shoulder Press

Push Press

Thrusters

Back Squat

Reverse Lunges with Trunk Rotation

Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 2 x 85%, 3 x 2 x 90%

WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -(Men-135 lbs. , Women 65lbs.)
Ring Dips (Advanced, Beginner/Interm. Bench Dips)