DEADLIFT & DIP

21-15- and 9 rep rounds for time of:
Deadlift (Load = 1.25 times Bodyweight)
Ring Dips


Your progression to ring dips include

Bench Dips-Standard Bar Dips

DB CLEAN & JERK / PULL-UPS

How many rounds can you finish in 20 minutes?

10 Reps DB Clean & Jerk from Deck (Male Athletes 35lbs/ Female Athletes 20lbs)
10 Reps Pull-ups

RUN & LUNGE

Five rounds for time of:
Run 400 meters
100 ft Lunge-Sprint Technique
30 push-ups

JACKIE

1 Round for Time:

1000M Row
50 Thrusters (45lb barbell)
30 Pull-ups

10x10x10

10 Rounds for Time of:

10 Reps Dumbbell Swings (55lbs./35lbs.)
10 Pull-ups

RUN/PULL-UPS/PUSH-UPS/SQUATS

3 Rounds
Run 400 meters
30 Pull-ups
40 Push-ups
50 Squats

OVERHEAD SQUAT/KNEES TO ELBOWS

5 Rounds of
Overhead Squat* 20, 15, 12, 9, 6 Reps
Hanging Knees to Elbows 20, 15, 12, 9, 6 Reps

Score your workout by dividing your load by your time to completion in seconds.

HANNA

1000M Row
20 Pull-ups
30 Ball Slams

750M Row
15 Pull-ups
25 Ball Slams

500M Row
10 Pull-ups
20 Ball Slams

DEADLIFT/PUSH-UPS

10 rounds for time of:

Deadlift 135 lbs 15 reps
Push-ups 15 reps

BOOT CAMP GRADS

Nancy Gray and Kelly Carver make a committment to long term fitness by celebrating the completion of their first month of the BOOT CAMP FITNESS traditional training program.

HELEN

3 Rounds for Time
400 Meter Run
21 DB Swings (55lbs Male Athletes/30lbs Female Athletes)
12 Pull-ups

ORDERING WILD

It's no secret that a healthy diet should include at minimum three to five servings of fatty fish per week. Restaurants have been quick to react. Fish is all over the menus.

The problem with some fish is it's raise on farms. Fish from farms have some potential health consequences.

Next time you are ready to order your salmon out, ask your sever if the salmon is wild.

ELIZABETH

21-15-9 Reps of:

Squat Clean 135lbs
Dips

CHELSEA

Every minute on the minute for 30 Minutes.

5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

MIND BODY CONNECTION?

Your mental energy is limited by your physical energy.
How do you develop more energy of all kinds?
You start by putting your body in top physical condition.
Unless you do that, all your other activities won't help much.
You'll be stuck with the mental and emotional energy That you have now."
Tom Hopkins

WALLBALL/D-BALL SLAM

3 Rounds for Time

40 Wallball Shots (Males 20lb Ball/Females 12lb Ball)
40 D-Ball Slams (Males 20lb Ball/Females 16lb Ball)

ROW/RUN/SDHP/RUN

FOR TIME
Row 500 M
Run 400 M
SDHP-50 Reps (45lbs/30lbs)
Run 400M
Row 500M
Run 400M
SDHP-50 Reps (45lbs/30lbs)
Run 400M

SDHP=Sumo Deadlift High Pull