Sat. 11-21-09 Co-Ed Boot Camp

Co-Ed Boot Camp
One person carries the bar to the end of drive and back while the other partner has to continue doing KB Swings until partner returns. Each partner will complete 4 Rounds of each exercise

Barbell Overhead Carry to end of Drive & Back
KB Swings

One person carries the bar to the end of drive, completes 5 Barbell Burpees, then carries barbell back while the other partner has to continue doing KB SDLHP until partner returns. Each partner will complete 4 Rounds of each exercise

Barbell Overhead Carry to end of Drive & Back + 5 Burpees
KB SDLHP

Partners will then finish with:
Partners work together to carry Barbell Around Bldg.
(Men 200lbs., Women 100 lbs.)

Sat. 11-21-09 Men's ONLY Boot Camp

Men’s ONLY Boot Camp

One person carries the bar to the end of drive and back while the other partner has to continue doing KB Swings until partner returns. Each partner will complete 4 Rounds of each exercise



Barbell Overhead Carry to end of Drive & Back (65-95lbs)

KB Swings

One person carries the bar to the end of drive, completes 15 Barbell Burpees, then carries barbell back while the other partner has to continue doing KB SDLHP until partner returns. Each partner will complete 4 Rounds of each exercise



Barbell Overhead Carry to end of Drive & Back (65-95lbs) + 15 Burpees

KB SDLHP

Partners will then finish with:

Partners work together to carry Barbell Around Bldg.

(Men 200lbs.)

Fri. 11-20-09 WOD

Big PR's Today. Nice job Gang!


Josh New P.R.=385

Carl New P.R.= 525

Lisa New P.R.=185

Claudine New P.R.=145

Glen New P.R.=245

Lily New P.R.=240

Ellen New P.R.=185

Indira New P.R.=120

Ameer New P.R.=245

Donna New P.R.=160

Julie New P.R.=185

Janet New P.R.=145

Wayne New P.R.=365

Justin New P.R.=315

Rhonda New P.R.=185

Jack New P.R.=325

Chad New P.R.=395

Core Lift: Conventional Deadlift-1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

WOD: Complete
Ring Rows- 20, 15, 10, 5
GHD Hypers- 10, 10, 10, 10

BIG D Overhead Squat 295 lbs

BIG D's Eatery

I wonder if BIG D gets to eat for FREE?
Downtown Punta Gorda.

Thrs. 11-19-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: Best Time
Run to end of drive and back
10- Burpees
1-Lap Around Bldg.
8- Burpees
2-Laps Around Bldg
6- Burpees
2-Laps Around Bldg
4- Burpees
1-Lap Around Bldg
2- Burpees
Run to Gladiolus and Back

Wed. 11-18-09 WOD

Warm Up:
Shoulder Stretches
Squats
Push Ups
Band Rows
Band Presses

Core Lift: Push Press- 1RM TEST
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

WOD: AMRAP in 15 min.
10-Dips
10-Push Ups