FLIP & RUN

When you were born, you cried and the world rejoiced. Live your life in such a manner that when you die the world cries and you rejoice.

Tire Flip 21
Run 400
Wall Ball 21
Run 400
Sumo DeadLift High Pull 21
Run 400
Barbell Hang Squat Clean 21
Run 400

ROW - RUN

A Dog Problem

5 Rounds

Row 500M
Run 400M

CINDY

TAYLOR MOORE AND MICHAEL MOORE ARE THE IVY LEAGUE WRESTLING TWINS

How many rounds can you perform in 20 minutes?

5 Pull-ups
10 Push-ups
15 Squats

ME BLACK BOX GAINS BIG MO

Coach Rut's ME Black Box template is gaining momentum in other athletic circles.

INVERTED JACKIE

If the transformation award was handed out around here Kyle Tushaus would certainly take first place. His transformation started this Spring. The metamorphosis has been nothing short of spectacular.

One Round for time:

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

30-5

Morning photos opps are tough to dodge sometimes.

30 Jumping Pull-ups
25 Sumo Deadlift High Pulls (55lb/35lbs)
20 Burpees
15 Box Jumps
10 Barbell Clean & Jerk (135lbs/85lbs)
15 Box Jumps
20 Burpees
25 Sumo Deadlift High Pulls (55lbs/35lbs)
30 Jumping Pull-ups

JULIA

5 Rounds for Time:

20 Lunge Steps (10r/10l)- Sprint Lunge Technique
10 Barbell Thrusters (45 lbs.)
7 Pull-ups
400M Run

SARASOTA CHALLENGE

Coach Rut and Dr. Greg Rut complete 90 Holes of Golf in 2.5 Days

KAREN

150 Wallball shots to a 10 foot target for time.

Loading: Male athletes 20lb Dynamax ball/ Female athletes 12lb Dynamax ball.

RUN-DEADLIFT-JUMP

Jeff Rut shows the D-ball who's boss.

Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
Box Jump X 20 reps

SLAMMING HELEN

The Tire Grinder is a Boot Camp Fitness favorite.

3 Rounds for Time

Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps

Loading: Male athletes 40lbs/Female athletes 20lbs.

FOUR MORE TAKE THE STEP

Kristi, Linda, Kari, and Tracey graduate from the Boot Camp Fitness program

3 x 15:00

Rut coaching a pressing snatch balanced with his eyes closed

How many rounds can you complete in 15:00 minutes?

10 burpee pull-ups
10 dumbbell pressing snatch balance (5 right/5 left)
10 box jumps

Loading: 20% of bodyweight

FRAN

Eva T Pictured Not Fran

3 ROUNDS FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups

Load requirements 95lbs Males Athletes/55lbs Female Athletes

BURGIE

These dumbbell complex movements plus 40 others can be found on the DUMBBELL MOVES VOL. 1 DVD.

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

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

JUDITH MAYNARD

4 Rounds for Time:

15 dumbbell swings (55/30)
15 burpees
15 ball slams (20/16)
15 barbell push press (95lbs/55lbs)