W.O.D. March 16th, 2009

Well, I want to thank Kerri for the WOD on Saturday.

For all of those who missed Saturday's class, you missed a great class.

It was Marie's Bon voyage class, but we all know she is going to be following the blog, and bustin' out some Bootcamp WOD's on the beach....

Warm up: Squats x 15 + Push ups x 15 x 3 rounds

W.O.D.

"Lisa P."

Reps for Max Points

Jump Rope

Burpees

Sit ups

DB Swings

Turkish Get ups

DB Snatch

In each 2 min block, each camper mush get as many reps as possible with the given exercise.

If you so choose, you may add a 500m row for 100 additional points.

Saturday's class - Awesome work girls!

Love and Hate

You can only tell the truth when the WOD is done!

Great work-out

"The Buddy System"

Since todays camps are "bring a friend" camps, we will be working in teams of 2. And you veteran campers will get a chance to help your friend out and get an awesome work out at the same time.

AMRAP

(1 minute stations, 45 second rests)

Push-ups

Squats

Clean and press

Turkish Get-ups

Medicine ball twists

Jump Rope

.

Friday, November 21st

Well, it seems that another week has passed...for some of us.

To others, they are looking forward to tomorrow mornings Bootcamp class in Arnprior.

But what if I can't make it to Bootcamp you ask? Well, a supplement to attending Bootcamp class 3 times a week, there are still 4 other days which can also be filled with 45 minutes or less of endless possibilities.

Here are my top 3 choices for outdoor cardio sessions:

1. Prowler sprints - We load it up and sprint as fast as possible, low handles down, high handles back. Three double-up trips or 4-6 faster single trips, this beast will humble the average gym buff.

2. Sprint intervals - Lace up your sneakers and head out to the street. Start with a 10 minute light jog, and then 15 minutes of jogging at 50% for 45 seconds, to a sprint for 15 seconds. I use the track at Mateway park, jogging the straight stretches, and sprinting from corner to corner.

3. Hill sprints - Go to the closest park with a good steep hill. After a good warm up, run as fast as you can up that hill all the way to the top, and walk it down. Repeat for 5 trips.

There you have it folks. Now get out from behind that computer and do it!

Oh ya, and you can get a prowler here.

Thursday, November 20th "Short Circuit"

W.O.D.

"Short Circuit"

Thrusters x 20

Field goals x 20

Jumping Jax x 45 seconds

Push ups x 20

Lunges x 20 -10/leg (Step ups in Arnprior)

Burpees x 45 seconds

D.B. Snatch x 20 -10/arm

Lying Leg raises x 20

Turkish Get ups x 30 sec/arm

x 3 Rounds