Wednesday, November 30, 2005

TABATA LITE FIGHT

Rowing (kcals)
Wall Ball (reps) 20lb Ball Male Athletes/ 12lb Ball Female Athltes
Sumo Deadlift High Pull (reps) 45lbs Male Athletes/35lbs Female Athletes
Box Jumps (reps) 20" Box
Push Press (reps) 45lbs Male Athletes/35lbs. Female Athletes

Use the same movements and tweak the load as in FIGHT GONE BAD but insert the TABATA interval program with each movement.

Rest 1:00 between exercises. Your score is the lowest number of repetitions you are able to complete during any of the 8 intervals.

Monday, November 28, 2005

OVERHEAD SQUAT AND BURPEE

1K Row for Time

2:00 Rest


DB Overhead Squat 10R/10L, 8R/8L, 6R/6L, 4R/4L
Burpees 20, 16, 12, 8

Male Athletes Use 55lb DB/Female Athletes Use 30lb DB

The single dumbbell overhead squat is easier and more forgiving than the barbell overhead squat which places a premium on mobility in the shoulder girdle.

Friday, November 25, 2005

ANGIE

For time perform:

100 Pull-ups
100 Push-ups
100 Squats
100 Sit-ups

It is easy to dodge our responsibilities, but we cannot dodge the consequences of dodging our responsibilities.

Sir Josiah Stamp

Wednesday, November 23, 2005

KAREN WITH A FRIEND

150 Wall Ball Shots for Time

2:00 Rest

70 Ball Slams

Male Athletes use a 20lb ball to the 10 ft target. Female athletes use a 12lb ball to 10 ft target.

Monday, November 21, 2005

ROWING & BODYBUILDERS

Row 1000M
Bodybuilders 30 Reps
Row 750 M
Bodybuilders 20 Reps
Row 500 M
Bodybuilders 10 Reps


Bodybuilders are an 8 count exercise.
1.Squat down placing the hands on the deck
2.Kick both feet back into a plank position
3.Kick the feet out
4.Kick feet in
5.Chest to the deck
6.Return to plank
7.Feet back underneath the frame
8.Stand up

...this is one rep

Friday, November 18, 2005

G-MAC'S RODEO



3 Rounds for time:

5 Slamball (20lb/16lb)
5 DB Swings (55lbs/35lbs)
Row 250M
5 DB thrusters (55lbs/35lbs)
5 Pull-ups
Row 250M
5 DB Snatch (55lbs/35lbs)5 RIGHT/5 LEFT
5 Suspended Push-ups
Row 250M
5 Burpee box jumps (20" Box)
5 Knees To Elbows

While we are at it, athlete and conditioning coach Mark Twight offers his perspective on proper form. I endorse his beliefs 100%. Read it, learn it, live it!

Wednesday, November 16, 2005

INVERTED FRAN

For Time:

9 Pull-ups
9 Thrusters
15 Pull-ups
15 Thrusters
21 Pull-ups
21 Thrusters

(Male Athletes 95lbs/Female Athletes 55lbs)


As stand alone movements, the pull-up and the thruster are top ten in regards to productive movements. Combining the two movements and adding an element of time raises the productive output to another level.

Friday, November 11, 2005

MARY

How Many Rounds Can you complete in 20 Minutes?

5 Handstand Push-ups (HSPU)
10 Single Leg Squats
15 Pull-ups

If HSPU prove too difficult, use a bench and assume a pike position. You can also walk the feet up a wall and perform incline push-ups

LAVERNE WOODWARD FIRST IN HER CLASS



It took Laverne Woodward over a year and a half after bookmarking the BOOT CAMP FITNESS website to complete her first month.

"I was initially reluctant, then I got pregnant. Coach Rut is a tremendous coach and I'm glad I took the plunge." said Laverne

Wednesday, November 9, 2005

BURGIE

Rounds of 10,9,8,7,6,5,4,3,2,1 Reps.

Perform....

DB Burpee/ Hang Squat Clean/thruster (35lb Dumbbells Male Athletes/25lbs Dumbells Female Athletes)
Pull-ups
Ball Slams (20lbs Male Athletes/16lbs Female Athletes)

On this Burpee version the hands do not need to extend above the head with the load. The bells should be carried next to the hips as you jump and the feet leave the ground.

Monday, November 7, 2005

HELEN

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

Friday, November 4, 2005

Wednesday, November 2, 2005

SINGLE ARM DB SNATCH AND BALL SLAMS


Use a single dumbbell to perform repetitions of a dumbbell sntach. Switch sides half way through the reps. Perform ball slams immediately following the snatch. EXAMPLE: Round 1 would be 15 snatch Rt, 15 snatch left, followed by 30 D-ball slams.

Reps per Round-30,20,16,10,8

Load assignments: Male Athletes-35lb DB/Female Athletes-15lb
D-ball: Male Athletes-20lbs/Female Athletes-16lbs