Boot camp and warrior workouts for 10-13-2014

Warm-up: movement; 100 jumping jacks “Bride of Frankenstein” 5 rounds: 10 close grip chest press 5 pull-ups 5 slurpees 50 bicycles 10 Slamballs Finish: plank drill – 0:20 = 50 points

Workout for 10-1-2014 “Chucky”

Warm-up: movement; 10 burpees, run 500 yards “Chucky” AMRAP 15:00 5 DB press 5 plate raises 5 KB sdhp 20 KB oblique twists Finish: non-competitors – 100 abmat sit ups Competitors – 5:00 KB jerks – unlimited hand switches

Boot Camp & Warrior Workout for 10-21-13 “Carrie”

Warm Up: 25 squat thrusts “Carrie” 30:00 AMRAP Ladder 5, 10, 15, 20, 25…and on and on… Push Ups Kettlebell High Pulls Slamballs ABMAT Sit-ups 200 yard run *No Finish* **Points: each completed round = 50 points. Only fully completed rounds get points!!!**

Boot Camp and Warrior Workout for 10-18-13

Mobility and core workout: Mobility: x’s 2 10 down dog > plank > updog > plank (basically a lazy man’s version of a hindu pushup) 10 lawn sprinklers each side 5 bootstrappers 20 big backwards shoulder circles 12 total twisting lunges (right foot front… twist right) Queen Akasha’s 15:00 AMRAP: 10 plate circles 10 jump […]

Boot Camp & Warrior Workout for 10-7-13

Warm up: 20 Squat Thrusts Mobility work: 10 Hindu Push Ups, 1:00 each side half dragon fly, 1:00 child 5 Round Ladder 9, 12, 15, 18, 21 Chest Press (on floor) 15, 12, 9, 6, 3 Pull Ups 15 Kettlebell Swings 15 Sets Plank Jack Finish: Dracula’s Burpee Minute Challenge!