May 31/10

Warm-Up: 25 Squats, 10 Box Jumps, V-Sits x 10, 10 Push-Ups

"The Lung Buffet"
(With weight)

AMRAP x 25 Minutes

1 Round:
Start - Burpees x 10
Lunges- Down
15 Sit-Ups
Lunges- Back

W.O.D. May 29th, 2010

This one's for you Steph!


Warm-up: Plank x 1 min + 6 Mountain climbers, 3 way shoulders x 10/way, 25 Dubs


25 Burpees
50 Push-ups
75 Squats
100 Sit-ups
75 Squats
50 Push-ups
25 Burpees


Like you mean it!

May 28/10

Warm-Up: Sit-Ups x 25, Russian Twists x 20, Hip Thrusts x 15

"Testy"

Box Jumps x 5
Sand Bag Clean + Press x 5
Mountain Climbers x 20
Bag Drag x Across + Back
Chins x 3

May 27/10

Warm-Up: 200 Ropes, 20 Russian Twists, 3 Way Shoulders + 10 Squats

"Bench Mark"

1. Max Push-Ups x 2 Minutes (Chest to Floor)

2. Max Sit-Ups x 2 Minutes ( Elbows Touch Knees)

3. Max Burpees x 2 Minutes ( Chest to Floor)

4. Max Weight Turkish Get-Ups x 5/arm

5.Max Dubs x 2 Minutes

6. 500m Row
*2 Minute Rest Between Each Event*

ATTENTION ALL BOOT CAMPERS: In this heat make sure to be drinking lots of water throughout the day, especially on your workout days. Straight water, not Gatorade! And don't leave out any meals, make sure to eat regularly. This will help you power through the workouts right until the bitter end!!

May 26/10

Warm-Up: 30 Jax, 20 Cossack, 10 Burps

.

"Switcheroo"

.

Wall Balls x 20 / Thruster x 20- Renfrew

Sit-Ups x 20

Tuck Jumps x 15

KB/DB Swings x 25

Turkish Get-Ups x 15/arm

W.O.D. May 25th, 2010

Here is a great W.O.D. to get you out of long weekend mentality!

***

Warm up: Jump rope x 1 min, Burpees x 1 min, Cossack Squats x 10 per leg

"Diamond Cutter"

250 Squats

*Each minute = 20 Jax until squats are complete

***

Finisher: Lying leg raises x 20 & Side Plank x 1 min per side

x 3 Rounds

May 22, 2010

Warm- Up x2
100 Jump Ropes

3 way shoulders

"Supa Fun!"

10 Box Jumps

20 Renegade Push-Ups

30 V-Sits

250m row

30 V-Sits

20 Squats (with weights!)

10 Box Jumps

250m row

10 Burpees

20 D.B. Snatch (10/arm)

30 Leg Raises

250m row

30 Leg Raises

20 Lunges (10/leg and with weights!)

10 Burpees

250m row

Have a great long weekend :) !