FRIDAY

2 Rounds for time

400 M Run then...
(3 circuits)
7 Burpees
14 Dumbbell Snatch* (7 Right/7 Left)
21 Sit-ups

*Use 25% of bodyweight with a single dumbbell

RUNNING CINDY

How many rounds can you complete in 20 minutes?

600 M Run
5 Pull-ups
10 Push-ups
15 Squats
(Repeat the pull-ups, push-ups and squats 5 rounds)


Post complete rounds

RUN & DUMB

For time:

Run 800
Dumbbell Front Squat 10
Dumbbell Hang Clean 10
Dumbbell Push Press 10
Dumbbell RDL 10
(Repeat 3 more times for a total of 4 circuits of dumbbell moves)
Run 800

Load = 35% of bodyweight

Count complete rounds and fractions.


If you wish to purchase Coach Rut's NEW DVD entitled DUMBBELL MOVES VOL 1 send an e-mail to him today to receive an invoice via Paypal.

TZU FRAMES UP THE REAL BATTLE

He who conquers others is strong; He who conquers himself is mighty.-Lao Tzu

FRACTURED FRAN

5 Rounds

Barbell Thrusters 9 Reps
Pull-ups 9 Reps

We enter into a new era with selecting loads for many of our benchmark challenges. For todays workout load use 45% of your bodyweight for the barbell thrusters.

Calculate your Power Output and post it to the comments. Thanks to my friends Greg and Eva for their leg work on this phenomenal utility.

SUSHI B

10 Pull-ups
20 Knees to Elbows
30 Push-ups
40 Sit-ups
50 Wallball Shots
40 Ball Slams
30 Push-ups
20 Knees to Elbows
10 Pull-ups

"I ask people, "What are you good at?"...You've got to know what you're good at because those are the cards you bring to the party. In other words, you need a sense of who you are and where you are going."-Larry Bossidy

JUMP THEN GET UP

4 Rounds
Box Jump 20
Turkish Get-up 10 (5 right/5 left)

Suggested load Get-ups: (Male athletes 40lb dumbbell/Female athletes 20lb dumbbell)

ROWING HAZEL

One round for Time

Row 1200 M
DB Swings 63 Reps (Male Athletes 55lbs./Female Athletes 35lbs)
Pull-ups 36 Reps

CLAPPING PUSH-UPS, PULL-UP, SIT-UPS & LUNGE

4 Rounds for Time:

10 Claping Push-ups
20 Pull-ups
30 Sit Ups
50 Stationary Reverse Lunge Steps (25 R/25 L)

225

75 Wall-Ball
75 Burpees
75 Ball Slams

If 225 makes your stomach crawl,plan on spoon full of 25, or 50 reps each.

CREATIVE AGAIN

The Latest addition to the video gallery features the 3/6/06 entry.
Nice work Jeff.

DEADLIFT & RUN

4 Rounds of:
Deadlift 21-18-15-12 reps
Run 400 Meters

Select your bodyweight for deadlifts.

BRENTON BELL LEADS HIS TEAM TO THE SEMIS

Congratulations to IRONWORX's student Brenton Bell (aka Dr. B) for leading his Olathe South Falcon team to the semi-finals in the Kansas State High School basketball tournament. Brenton had a game high 23 points in defeating last years state champions from Wichita East.

Take State Brenton!

TWO NEW GRADS TO SHARE A BOOT CAMP FITNESS T-SHIRT

Karen Kosbab and Steve Shumate display their graduation t-shirt. Steve will use it on Monday, Wednesday and Fridays. Karen has agreed to use it on the weekends only. Congrats to both students!

CHRISTINE-THE HEAVY SISTER OF CHELSEA

10 Rounds for Time:

5 Weighted Pull-ups
5 DB Push-up & Row (push-up, row right hand, row left hand equals 1 rep)
10 DB Front Squats


dumbbell load assigned by weight

100-120 2x 15
120-130 2x 20
130-150 2x 25
150-185 2x 30
185+ 2x 35

For weighted pull-ups place one dumbbell between the feet

RUN/BUMPER PUSH-UP/KNEES TO ELBOW

Complete 5 rounds for time:

Run 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Hanging knees to elbow

*Place the appropriate bumper plate atop the upper back between the shoulder blades. Alternate right cheek then left cheek on the deck. Allowing the trunk to sag or arch is a foul. Keep the core tight.

11 x 21

1 Circuit for time:

21 Swings (55/35)
21 Pull-ups
21 Swings (55/35)
21 Burpees
21 Swings (55/35)
21 Box Jumps
21 Swings (55/35)
21 Wall Ball
21 Swings (55/35)
21 Sumo Deadlift High Pull
21 Swings (55/35)

THE PLAYGROUND CIRCUIT

4 Rounds for time:

400M Run
Horizontal Bar traverse (38ft)
15 Box Jumps
Suspended Pull-ups 5 Reps
Sprint Lunge Walk 100ft



On the horizontal bar traverse use a hand over hand technique.