Sat. 11-7-09 Men's ONLY Boot Camp

Truck Pull hand over hand 4 x’s each person

5 reps Log Thrusters (Heavy) x 4 rounds (Increase lbs. each round)

Rack High Pulls 5 reps (Heavy) x 4 rounds (Increase lbs. each round)

Sand Bag Carry Around Bldg (60-115 lbs.) x 2 Rounds

Fri. 11-6-09 WOD

Warm up:
Shoulder stretches
Dead lifts
Cleans
Press/push press/thrusters

Core lift: Sumo Dead lift
5x50% 5x60% 5x70%
3x80% 2x85% 2x90%
3x2x95%

WOD: 3 Rounds
10-kb SDLHP (men 60+, women 40+)
10-mb sit ups
10-mb push ups
10-mb sit ups
10-kb push presses (men 40+, women 25+)
10- mb sit ups

BIG and Mehmet Breaking Records

Thrs. 11-5-09 WOD

Warm Up:
Shoulder Stretches
Squats
Figure 4's x 4
Light Jog 30 yrds x 4
Run 30 yrds x 4
Lateral Shuffle 30 yrds L & R x 4
Band Rows
Band Presses


WOD: AMRAP in 30 min.
200 m. Row
20 KTE's
KB Carry to End of Drive & Back (Men 50-100, Women 30-40)
30 Mountain Climbers Each Leg

Wed. 11-4-09 WOD

Warm up:
Shoulder dislocaters
Dead lifts
Push ups
Push press

Core lift: Bench press
10x50% 8x60% 5x70% 3x9x75%

WOD: 4 Rounds
10-db incline presses (Heavy)
10-pull ups
15-Push Ups

Tues. 11-3-09 WOD

Warm up:
Shoulder stretches
Figure fours (4 times)
High knees
Light jog to front of gym then back
Leg/hip/calf stretches

WOD: Timed relay (4 exercises) 3 Rounds per team
Suicides (3 cones- sprint to the first cone, crab walk to the second, bear crawl to the third)
10-Md- ball slams (20lb for men 10lb for women)
15 burpees
20 squats then run back and tag next team member to begin.

(Finish with 1 mile run)

Mon. 11-2-09 WOD

Warm up:
Shoulder dislocaters
Dead lifts
Cleans
Front squats
Thrusters

Core Lift: front squats
5x50% 5x60% 3x65%
3x70% 3x80% 2x90% 3x2x95%

WOD: 3 Rounds
10-kettle bell box steps(10 each leg)
10-kb lunges (10 each leg)
25-mb trunk rotations

Coach Danny- 600 lb. Band Deadlifts