BOOT CAMP FITNESS
5 Rounds for Time
400 Run
21 Thrusters
Only the very strong can say, "I am responsible for my failures."-Mason Cooley
Thursday, March 31, 2005
Wednesday, March 30, 2005
WEDNESDAY 03302005
Boot Camp Fitness
Agility Circuit 1:00 at each station with no rest interval. 2 Trips at each station
Weighted Jump Rope
Lateral Shuffle
Agility Ladder Side Straddle Hop
Micro Haddle Lateral Step
Star Jumps
Cone Jump
Forward/Back
Agility Ladder Side Straddle Hop
CROSSFIT
Fractured Fran
5 Rounds
Thrusters 9 Reps
Pull-ups 9 Reps
Load for thrusters 95lbs Men 55lbs Women
Agility Circuit 1:00 at each station with no rest interval. 2 Trips at each station
Weighted Jump Rope
Lateral Shuffle
Agility Ladder Side Straddle Hop
Micro Haddle Lateral Step
Star Jumps
Cone Jump
Forward/Back
Agility Ladder Side Straddle Hop
CROSSFIT
Fractured Fran
5 Rounds
Thrusters 9 Reps
Pull-ups 9 Reps
Load for thrusters 95lbs Men 55lbs Women
Tuesday, March 29, 2005
TUESDAY 03292005
BOOT CAMP FITNESS
How Many Rounds can you complete in 20 minutes?
Lunge R/L-Spider R/L
10 Body Rows
15 Push-ups
20 Dead Animal Crunches
I have learned, as a rule of thumb, never to ask whether you can do something. SAY instead, that you are doing it. Then fasten your seatbelt. The most remarkable things follow.-Julia Cameron
How Many Rounds can you complete in 20 minutes?
Lunge R/L-Spider R/L
10 Body Rows
15 Push-ups
20 Dead Animal Crunches
I have learned, as a rule of thumb, never to ask whether you can do something. SAY instead, that you are doing it. Then fasten your seatbelt. The most remarkable things follow.-Julia Cameron
Monday, March 28, 2005
MONDAY 03282005
BOOT CAMP FITNESS
5 Rounds
Run 400 Meters
Roving Push-up Travel
CROSSFIT
Dumbbell Complex for 400 meters
Lunge Step R/L/R/L
Hang Squat Clean
Thruster
Your score will be load/time(seconds). example 35lb DB in 20 minutes 70/1200=.058
If you look at things properly, there's no need to wait for the dessert cart. Dessert is everywhere.-Merrill Markoe
5 Rounds
Run 400 Meters
Roving Push-up Travel
CROSSFIT
Dumbbell Complex for 400 meters
Lunge Step R/L/R/L
Hang Squat Clean
Thruster
Your score will be load/time(seconds). example 35lb DB in 20 minutes 70/1200=.058
If you look at things properly, there's no need to wait for the dessert cart. Dessert is everywhere.-Merrill Markoe
Sunday, March 27, 2005
Friday, March 25, 2005
FRIDAY 03252004
CROSSFIT
Box Jump 50 Reps (24" Box or scaled. The height is the same for both sets)
Deadlift Singles 1-1-1-1-1
Box Jump 50 Reps
The box jumps are on the clock. The deadlift singles will be summed. Your score total will post TIME/SUM/TIME (i.e 1:50/2000lbs/1:59)
Box Jump 50 Reps (24" Box or scaled. The height is the same for both sets)
Deadlift Singles 1-1-1-1-1
Box Jump 50 Reps
The box jumps are on the clock. The deadlift singles will be summed. Your score total will post TIME/SUM/TIME (i.e 1:50/2000lbs/1:59)
Sunday, March 20, 2005
WEDNESDAY 032305
CROSSFIT
"Mary"
How Many Rounds Can you Complete in 20 Minutes?
5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups
"Mary"
How Many Rounds Can you Complete in 20 Minutes?
5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups
MONDAY 03212005
CROSSFIT
Barbell Thrusters 1-1-1-1-1-1-1-1-1-1-1-1
followed immediately by
L-Sit Practice. Hold each set as long as possible.
Whenever possible increase the load on each set. Your score is the sum of all 12 sets of Thrusters.
Barbell Thrusters 1-1-1-1-1-1-1-1-1-1-1-1
followed immediately by
L-Sit Practice. Hold each set as long as possible.
Whenever possible increase the load on each set. Your score is the sum of all 12 sets of Thrusters.
Friday, March 11, 2005
FRIDAY 03182005
CROSSFIT
“Helen”
Three rounds for time:
Run 400 meters
21 swings (or 55 pound dumbbell swing)
12 Pull-ups
World record 7:35 by Greg Amundson. Kansas City record is held by Ryan Sonderegger at 8:35.
“Helen”
Three rounds for time:
Run 400 meters
21 swings (or 55 pound dumbbell swing)
12 Pull-ups
World record 7:35 by Greg Amundson. Kansas City record is held by Ryan Sonderegger at 8:35.
WEDNESDAY 3162005
CROSSFIT
5 rounds for time.
Pull ups 5 reps
Push ups 10 reps
Box jumps 15 reps
Wall ball 20 reps
Dumbbell swings 15 reps
Sit ups 15 reps
Knees to elbows 5 reps
5 rounds for time.
Pull ups 5 reps
Push ups 10 reps
Box jumps 15 reps
Wall ball 20 reps
Dumbbell swings 15 reps
Sit ups 15 reps
Knees to elbows 5 reps
MONDAY 3142005
CrossFit
Four rounds for time.
Single Dumbbell Complex
Hang Clean, Push Press, Lunge right, Lunge Left 5 Per Side or 10 total reps
Hanging knees to elbow 10 Reps
400 M Run
Four rounds for time.
Single Dumbbell Complex
Hang Clean, Push Press, Lunge right, Lunge Left 5 Per Side or 10 total reps
Hanging knees to elbow 10 Reps
400 M Run
FRIDAY 03112005
BOOT CAMP FITNESS
How many rounds can you complete in 20 minutes
Double Under Jump Rope- 10
Lunge Walk- 15 yards
Push-ups-20 reps
Sit-ups 25 reps
Squats-Knuckles to the deck-30 reps
CROSSFIT
Warm-up
Concept2 Erg
2000 Meters
Recovery Period
How Many Pull-ups can you complete in 10 minutes?
Go to http://concept2.com/sranking03/rankings.asp
and compare your C2 rowing time to others across the globe. How do you rank overall? How does your time rank for others in your age group?
"Strength does not come from physical capacity.
It comes from an indomitable will."
Mahatma Gandhi
How many rounds can you complete in 20 minutes
Double Under Jump Rope- 10
Lunge Walk- 15 yards
Push-ups-20 reps
Sit-ups 25 reps
Squats-Knuckles to the deck-30 reps
CROSSFIT
Warm-up
Concept2 Erg
2000 Meters
Recovery Period
How Many Pull-ups can you complete in 10 minutes?
Go to http://concept2.com/sranking03/rankings.asp
and compare your C2 rowing time to others across the globe. How do you rank overall? How does your time rank for others in your age group?
"Strength does not come from physical capacity.
It comes from an indomitable will."
Mahatma Gandhi
Thursday, March 10, 2005
THURSDAY 03102005
Boot Camp Fitness
'THE COUNTY FAIR" 2:00 Work Interval :30 Rest Interval
-Weighted Jump Rope
-Globe Trotter Abdominals
-Tire Slide
-Agility Ladder Jumping Jacks
-Small Hurdle Stability Hop
-Pro Agility (Long Version)
-Ladder Box Step
-MedBall Front Squat Push Press
'THE COUNTY FAIR" 2:00 Work Interval :30 Rest Interval
-Weighted Jump Rope
-Globe Trotter Abdominals
-Tire Slide
-Agility Ladder Jumping Jacks
-Small Hurdle Stability Hop
-Pro Agility (Long Version)
-Ladder Box Step
-MedBall Front Squat Push Press
Wednesday, March 9, 2005
WEDNESDAY 03092005
BOOT CAMP FITNESS
10 Rounds of
Suitcase Deadlift 16 Reps
Push-ups 15 Reps
Farmers Walk 1 lap
CROSSFIT
10 Rounds of;
Barbell Deadlift 135 lbs 15 Reps
Push-ups 15 Reps
The only disability in life is a bad attitude.
Scott Hamilton
10 Rounds of
Suitcase Deadlift 16 Reps
Push-ups 15 Reps
Farmers Walk 1 lap
CROSSFIT
10 Rounds of;
Barbell Deadlift 135 lbs 15 Reps
Push-ups 15 Reps
The only disability in life is a bad attitude.
Scott Hamilton
Tuesday, March 8, 2005
TUESDAY 03082005
BOOT CAMP FITNESS
5 Rounds
400 Run
25 Sit ups
25 Reverse Hypers
Do not wait for ideal circumstances; they never come.- Janet Erskine Stuart
5 Rounds
400 Run
25 Sit ups
25 Reverse Hypers
Do not wait for ideal circumstances; they never come.- Janet Erskine Stuart
Sunday, March 6, 2005
MONDAY 03072005
BOOT CAMP FITNESS & CROSSFIT
400 Run
70 Squats
400 Run
60 Push-ups
400 Run
50 Sit-ups
400 Run
30 Pull-ups
400 Run
70 Squats
400 Run
60 Push-ups
400 Run
50 Sit-ups
400 Run
30 Pull-ups
Saturday, March 5, 2005
Friday, March 4, 2005
FRIDAY 03042005
BOOT CAMP FITNESS
5 Rounds
20 Dumbbell Swings
20 Box Jumps
400 Run
CROSSFIT
'FRAN'
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (Females-55lbs)
Pull-ups
Local Record keeping begins tonight! Will you make the board?
5 Rounds
20 Dumbbell Swings
20 Box Jumps
400 Run
CROSSFIT
'FRAN'
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster (Females-55lbs)
Pull-ups
Local Record keeping begins tonight! Will you make the board?
Wednesday, March 2, 2005
THURSDAY 03032005
BOOT CAMP FITNESS
How Many Rounds can you perform in 20 Minutes
5 Turkish Get up Right
5 Turkish Get up Left
10 Push-ups
15 Sit-ups
20 Squats
100 Skipping
How Many Rounds can you perform in 20 Minutes
5 Turkish Get up Right
5 Turkish Get up Left
10 Push-ups
15 Sit-ups
20 Squats
100 Skipping
WEDNESDAY 03022005
BOOT CAMP FITNESS
Medicine Ball Madness. A selection of the best medicine ball movements. Strap it on!
CROSSFIT
TABATA SOMETHING ELSE
Pull-ups 8 Sets
Push-ups 8 Sets
Squats 8 Sets
Sit ups 8 Sets
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest Unlike TABATA THIS,there are no rest between exercises.
All reps are recorded during the 10 second break.
Medicine Ball Madness. A selection of the best medicine ball movements. Strap it on!
CROSSFIT
TABATA SOMETHING ELSE
Pull-ups 8 Sets
Push-ups 8 Sets
Squats 8 Sets
Sit ups 8 Sets
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest Unlike TABATA THIS,there are no rest between exercises.
All reps are recorded during the 10 second break.
Tuesday, March 1, 2005
TUESDAY 03012005
BOOT CAMP FITNESS
10 Rounds
1:00 Jump Rope
:50 Squat Thrust
:10 Rest Interval
Four for the Core
10 Rounds
1:00 Jump Rope
:50 Squat Thrust
:10 Rest Interval
Four for the Core
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