Friday, August 25, 2006

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)

Wednesday, August 23, 2006

CLEAN & JERK FRAN



21 Barbell Squat Clean & Jerk
21 Pull-ups'
15 Barbell Squat Clean & Jerk
15 Pull-ups
9 Barbell Squat Clean & Jerk
9 Pull-ups

Load: Male athletes: 95lbs/ Female athletes 55lbs

Inspired by Jeff Martin at BrandX

Friday, August 18, 2006

JUST DUMBBELLS















Jeremy's Bird


Every minute on the minute for 20 minutes perform:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Front Squat/Push-press (aka-Thrusters)

Post the number of rounds on the minute. If you fall behind the clock keep going for 20 minutes and see how many rounds you can complete. You score will be record as the total number of rounds on the minute (ie. 10) over the other rounds completed in the remaining time period. (i.e. 5) or 10/5.


Loading equals 45% of bodyweight

Wednesday, August 16, 2006

BALLS AND PULL-UPS



CLAY SHOWS HIS TURKISH


50 Wallball Shots
50 Ball Slams
50 Pull-ups
40 Wallball Shots
40 Ball Slams
40 Pull-ups

Loading requirements: Wallball: Males 20lb ball/Females 12lb ball
Slams: Males 20lb ball/Females 16lb ball

Monday, August 14, 2006

KNEEL AND SAY GRACE















Chris, Valerie and Vernon Mug following their graduation from Boot Camp Fitness


1 Round for Time:

21 Reps grapplers clean & jerk
800 M Run
15 Reps grapplers clean & jerk
600 M Run
9 Reps grapplers clean & jerk
400 M Run

(Male athletes: 115lbs/Female athletes 55lbs )

Grapplers clean & jerk variation:
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without loosing your grip hop to your feet.
5. Execute your clean & jerk.
6. Return the load to the deck with a flat back.
7. This is one repetition.

Friday, August 11, 2006

MINI BARBARA WITHOUT A BREAK


Mr. Buzzah starts of his mornings with the Boot Camp Fitness Traditional Program. The traditional class is the largest group exercise program in the Kansas City Metro area.


3 Rounds for Time

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Wednesday, August 9, 2006

GRACE

















Gene Gilsdorf,head coach of Missouri Valley Masters, holds several USA Masters Records in Weightlifting.

For Time

30 Reps of Clean & Jerk

Loading= 67% of bodyweight

Monday, August 7, 2006

BOX JUMP- BALL SLAM


Mrs. Nelson performs a lateral box step.

How Many Rounds can you finish in 15 minutes?

10 Box Jumps
10 Ball Slams

Loading: Males 20lbs. Females 16lbs.

Friday, August 4, 2006

LACTATE BATH


Relaxing

1 Round for Time

800 M Run
21 Barbell Thruster (75lbs/55lbs)
21 L- Pull-ups

Wednesday, August 2, 2006

THE CURE FOR MORNING HEAD


The ultimate cure for morning head the NEW Boot Camp Fitness logo cap by AHEAD.

FLOOR PRESS-PULL-UP


Jeremey and Nicole Gordan's garage gym.

How Many Rounds can you complete in 15 minutes?

Dumbbell Floor Press 15 Reps
Pull-ups 15 Reps

Loading equals 45% of bodyweight.