Homework 11-17-16
Start with 15-20 minute easy run Upon return: 30/10, x6: decline push-ups mountain climbers Jump squats bicycles
All about the Boot Camp class
Workout 11-16-16
Warm-up: 1:00 squat, box step, Burpees x2 Strength: 10×10 DB Shoulder Press 1:00 rest 40/20, x5; Airdyne Box jump KB Snatches GHD Sit up Wallball
Homework 11-15-16
1:00 each, x5 Hindu push-ups toe touch crunches Burpees Mtn climbers :30 sec rest
Workout 10-28-2016 LEPRECHAUN
Warm up: 10 squats, 10 squat thrust, 50 mountain climbers, 50 JJ LEPRECHAUN One round for time! 1,000m run 2 sled push = 200 feet all the way down and back 200m ski 50 squats 50 kettlebell swings 100 mountain climbers 1000m bike 50 DB curls 1000m air bike 100 mountain climbers 50 kettlebell swings…
Homework 10-27-2016
30/10 5 rounds Prisoner jump squats V ups Triangle push ups Half Burpees Oblique twists
Workout 10-26-2016
Warm up: 10 burpees, 100 JJ “Mesquilin” 15:00 AMRAP: 5 thrusters 10 squat thrust to standing dumbbell press 5/5 snatches 10 ABMAT sit-ups Finish 1 is mandatory: 500m row (towards class) Finish 2 is optional: double unders 2:00 (individual)
Homework 10-25-2016
45/15 6 rounds Squat thrust HKJR Mtn climbers Plank jacks Finish 500m run
Workout 10-24-2016
Warm up: 10 squats, jump squats, squat thrust, push ups, 50 JJMobility: side lunge “Pennywise” double AMRAP 15:00/5:00/15:00 Part 1 5 burpees 5 kettlebell high pulls from floor 5 roll up sit-ups Break 5:00 Part 2 10 chest press 5/5 kettlebell one arm rows 20 bicycles *only whole rounds will count*
Homework 10-20-2016
60/30 4 rounds 3 squats/3 jump squats Burpees Leg raises Plank up/downs Finish 100 sit ups
Redline & Homework 9-22-2016
Warm-up: 1:00 each: jump rope, squats, ski, squat thrusts 50/10, x5: Frog squats Mtn climbers Toe touch crunches Side jump overs Sled push (HW: push-ups) Finish: row intervals