RUNAWAY THRESHER AT THE PIG FARM

RP makes yet another friend.

Every 4:00 repeat the following:

21 DB Swings
400M Run
12 Pull-ups

Repeat for a total of seven sets. Record your finish time for each. Suggested loading: males/55lbs females/35lbs

OVER THE TOP

Over the top

Tabata Rowing
1:00 Rest
Tabata DB Hang Split Clean (alternating each rep right/left)
1:00 Rest
Tabata DB Push Press
1:00 Rest
Tabata Rowing


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.

BLUE TOOL

Wrestlers gather for a pre-season picnic.

3 Rounds for time......

Deadlift 225lbs (21-15-9 reps)
Box Jumps (21-15-9 reps)
Knees to Elbows (21-15-9 reps)

HUMOR THAT RELENTS ONCE YOU SAY UNCLE

Leanne Seckinger showing that you can get your WOD on with minimal equipment. Swings and a patch of asphalt

For Time:

Row 1000 M
Squats 50 Reps
Sit Ups 40 Reps
Push-ups 30 Reps
Pull-ups 20 Reps
Row 1000 M

RUMPLED RODEO OF REGRET

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

SUCKER PUNCHED IN THE GUT BUCKET

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.

TOOL TIME WITH TOMMY

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

TODAYS QUOTE

"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."

SANDPAPER BACKRUB

Last week we gathered some of the large group to revisit the elements of performance nutrition via the ZONE diet.

3 Rounds for time:

400 M Run
21 Ball Slams
12 Pull-up

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

FIFTEEN DEEP IN THE OUTHOUSE LINE

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

For Time:
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.

APE HANGER HANDLEBARS

5 rounds of:

5 Pull-ups
10 Push-ups
15 Sit ups
20 Squat

CASEY 105+

RP and his sister T Rut hanging at the American Royal BBQ this past weekend. It's a meat lovers paradise.

5 Rounds

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.

SPENT HUMOR CARTRIDGE

Old Head of Kinsale Lighthouse Est. 1665

Run 400
Plank Burpee 50 reps
Run 400
Squat 50 Reps
Run 400
Push-ups 50 Reps
Run 400
Sit-ups 50 Reps

BURGIE

Nicks idea of lawn work

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

Perform....

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

DUMBING DOWN FITNESS

Back when the author Nick Heil and I wanted to win the President Physical Fitness patch/award you had to really do something-physical. Now, we have a nation of out of shape donut eaters. It's a sad day. MORE....

TRYPTOPHAN OVERDOSE

For Time Perform Seven (7) Rounds:

10 Burpees
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.