Friday, December 30, 2005

JACKIE

1 Round for Time:
1000M Row
50 Thrusters (45lb barbell)
30 Pull-ups

Wednesday, December 28, 2005

POWER CLEAN & PUSH-UPS

5 Rounds on the clock

Power clean x 10 reps(Male athletes 135lbs/Female Athlete 65lbs)
Push-ups x 15 reps

All cleans are taken from the deck.

Monday, December 26, 2005

DB HANG SQUAT CLEAN & WARRIOR PUSH-UPS

DB HANG SQUAT CLEAN 21,18,15,12,9,6,3
WARRIOR PUSH-UPS 1,1,1,1,1,1,1 (1 rep of warrior push-ups should include 6 push-ups)

The warrior push-up is performed in this sequence
1. 3 Push-ups
2. Roving left on hands and toes. Body in a tight plank hold 10 ft
3. 3 Push-ups
4. Return

Friday, December 23, 2005

FRELLEN ON A BOAT

1 Rounds for time:

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
400M row
21 db swings
12 pull-ups
400 row
21 db swings
12 pull-ups

Load assignment: thrusters: males athletes 95lbs/female athletes 65lbs
db swings: male athletes 55lbs/female athletes 35lbs

Wednesday, December 21, 2005

DB SWINGS WITH PULL-UP

For time:
Db swing 20 reps
Pull-ups 8 reps
Db swing 18 reps
Pull-ups 10 reps
Db swing 16 reps
Pull-ups 12 reps
Db swing 14 reps
Pull-ups 14 reps
Db swing 12 reps
Pull-ups 16 reps
Db swing 10 reps
Pull-ups 18 reps
Db swing 8 reps
Pull-ups 20 reps

Dumbbell loads: Male athletes: 55lbs/Female Athletes 35lbs

Monday, December 19, 2005

Friday, December 16, 2005

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.

Wednesday, December 14, 2005

MUTANT THRUSTERS, SQUAT JUMP, TOES TO BAR

21-15-9

D-ball Thruster (male athletes 80lb ball/female athletes 40lb ball)
Squat Jump
Hanging toes to the bar

Monday, December 12, 2005

EVERYTHING FROM A-Z

5 Rounds
5 D-ball Slams (male athletes 40lb ball/female athletes 20lb ball)
10 Push-ups
15 Box Jumps
20 Pull-ups

Friday, December 9, 2005

TABATA FAMILY FRIDAY

Tabata Burpee Box Jump
Tabata Squat
Tabata Burpee Pull-ups

This is a total of 24 intervals x 20 seconds work. The rest period is 10 seconds. Once you finish the 8th interval on the brupee box jump prepare immediately for the squat work. The squat work ends on the 16th interval and so on.

Your score for each movement is the lowest number of reps performed for each of the 8 intervals on each movement. Sum the score for each movement to arrive at your total score.

RUTMAN'S BLEND



The morning class holds up their RUTMAN'S HOLIDAY BLEND.

This brew is a complex blend with a strong start and acidic finish. The perfect pre-workout beverage.

CHARLIE HOPKINS


Charlie Hopkins was shocked to learn he had graduated from the December session of BOOT CAMP FITNESS.

Good Work young man!

Wednesday, December 7, 2005

75 REPS OF THRUSTERS

For time, perform 75 Reps of barbell 'thrusters' with 50% of your bodyweight.


(Note sleeping dog not required)

Monday, December 5, 2005

10x10

10 minutes of rowing followed immediately by...
10 minutes of pull-ups


Your score will be the number of kcals rowed plus the number of pull-ups performed.

Friday, December 2, 2005

PUSH-UPS AND DEADLIFTS

10 Round

Push-ups 15 reps
Deadlift 15 reps

For the deadlift select either: 65lbs, 95lbs, or 135lbs.