Friday, October 31, 2008
Wednesday, October 29, 2008
Over the top
Tabata DB Hang Split Clean (alternating each rep right/left)
Tabata DB Push Press
Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. This workout applies Tabata Intervals sequentially to the above list dumbbell movements, with a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps in each of the eight intervals.
Suggested loading of 25% of bodyweight.
Monday, October 27, 2008
Friday, October 24, 2008
Wednesday, October 22, 2008
Blue Ribbon Brisket
Hang DB Snatch 30,20,16,10,8
Ball Slam 30,20,16,10,8
Use a single dumbbell to perform repetitions of a dumbbell snatch. 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
Monday, October 20, 2008
We finished with a silver medal and helped raise over $4000.00 for breast cancer last weekend.
How many rounds can you complete in 15 minutes?
7 Box Jumps
Row 250 M
Rapid fire box jumps not allowed. Reach full hip and knee extension. Step down from the box. Select a box height appropriate for your current level of fitness.
Friday, October 17, 2008
5 Rounds on the clock
High Hang Barbell Power Snatch x 10 reps(Male athletes 85lbs/Female Athlete 40 lbs)
Push-ups x 15 reps
Bar high hang at the pants pocket. Scale the load to your current strength fitness
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is true strength."
Wednesday, October 15, 2008
Monday, October 13, 2008
Recent grads Jason and Teresa made it look like a walk in the park. Nice work kids.
Here's what Teresa had to say about her first section with the big group. I would like to say that at first I thought I wasn\'t going to like Bootcamp Fitness as much as the (XYZ GYM) but I have quickley changed my mind! My body has responded so much better to your class. I used to get terrible shin splints at the (XYZ GYM) from all the jumping which I don\'t get at your classes. Also, yours seems much more structured and focused on really improving my body than the (XYZ GYM). Thank you
1 mile run then....
5 Rounds of the Following
7 Reps Shoulder Press
7 Reps Push Press
7 Reps Push Jerk
1 mile run
Loading: males 85lbs / females 60lbs.
Friday, October 10, 2008
Wednesday, October 8, 2008
RP and his sister T Rut hanging at the American Royal BBQ this past weekend. It's a meat lovers paradise.
5 Rep Barbell Power Clean (load equals 75% of bodyweight)
10 Reps Dumbbell Get ups (5 right/5 left. load equals 25% of bodyweight)
Adjust the loads to match your current strength fitness.
Monday, October 6, 2008
Friday, October 3, 2008
Nicks idea of lawn work
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)
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.
Thursday, October 2, 2008
Wednesday, October 1, 2008
For Time Perform Seven (7) Rounds:
25 ft. Out/Back- Unilateral/Contra lateral Overhead Lunge aka THE HAMMER LUNGE Carry in the extended right arm going out. Carry in the extended left arm on the return.
Single dumbbell loading equals 25% of bodyweight.