BOOT CAMP

SATURDAY I WORKED THE BOOT CAMP AD ITS WAS SO FUN SO SEE ALL THESE GALS PUMPED, SO ME AND SHELLY DECIDED TO DO THE 400M SPRINTS WITH THEM .

IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES

FRI FEB 18TH

WarmUp:

500m Row

400m Run

Dynamic Warmup

Wrist/Forearm Work

MOD: Front Squat

3-3-3-1-1-1



WOD:AMRAP 12

6 Front Squat (135/95)

3 Ring Dips

6 Box Jumps (24/20)

3 KB Thruster (53/35)

THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS

Thursday Feb 16th

WarmUp:

500m Row

50m Bear Crawl

50m Spiderman

50m Walking Lunges

Shoulder Mobility

Hip Mobility



MOD: OHS

3-3-1-1-1

WOD:

50 Wallballs (20/16)

40 KB American Swings (53/35)

30 T2B

20 OHS (105/75)

10 Muscle Ups

20 OHS (105/75)

30 Pullups

40 Situps

50 Broad Jumps (1 Mat)


THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN

Wed Feb 15th

WarmUp:

500m Row

15 Ring Dips

15 Parrallette L Thrus

15 PVC OHS

15 Pass Thrus

15 Grasshoppers

15 Burpees

15 Air Squats


MOD: Turkish Getup

Work to 1 Rep Max on L/R

WOD: 3 RFT

400m Run

21 DL (105/75)

15 Back Squat (105/75)

9 Push Press (105/75)



THIS WAS GREAT! time was 12:07



February 14, 2012 | Categories: Uncategorized | Leave A Comment »

Monday feb 13th

Dynamic/Mobility Warmup

Partner Drills

MOD: Muscle Up

Progression on Rings

Straight Bar Muscle Up

 

WOD: 20Mins to Work

10 KB Power Swings (53/35)

3 Power Clean

Work to Find 3 Rep Max on Power Clean

 
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1

Friday 10th feb

Sat will be Open Gym from 930-1030am. There will be NO Kid/Teen Class on Saturday.

There will be NO Open Gym on Sunday Feb 12th.

Dont forget we have Recovery Yoga tonight @ 6pm!

Come and get your stretch and relaxation on!

WarmUp:

500m Row

15 Rings Dips

15 Pass Thrus

15 Donkey Kicks

15 GrassHoppers


 

MOD: Push Press

3-3-3-1-1-1

WOD:

4 Min AMRAP

10 Right Arm KB Thruster (35/25)

10 Left Arm KB Thruster (35/25)

10 KB SDHP (35/25)

1 MIN REST

3 Min AMRAP

Shoulder Press (85/55)

1 MIN REST

4 Min AMRAP

15 Med Ball Clean (20/16)

5 Pullups

Total reps and rounds together got 38

Thursday feb 8th

WarmUp:

100 Dbl Unders

3 Rounds:

30s Weighted Plank (25/15)

10 Weighted Pushups (25/15)

MOD:

Front Squat

5-5-5-3-3

WOD: 4 RFT

2 Wall Climbs

8 Bear Complex (95/65)

8 DL (95/65)

1- 300m Run

TIME 15:12

*** Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press