Boot camp and Warrior workout for 1-24-14

Movement and stretching Warm up: 10 squats, jump squats, squat thrusts 6 rounds of couplets: 5 BB Back squats and 10 reverse rows 10 KB Walking Lunges and 10 DB skull crushers 10 box jumps and 15 KB Swings Finish: 20/10 x 10 (5 each) HKJ, Mountain Climbers

Boot camp workout for 1-22-14

Movement and stretch Warm up: 20/10 x 10 (5 each) – HKJ, Mountain Climbers 6 rounds: 6 BB Jerk Press 10 OH plate raises 6/6 Kettlebell Snatches 30 Bicycles Finish: 100 ABMAT sit ups Extra credit 5/5 Turkish get ups

Boot Camp Workout for 1-20-14

Movement and stretching. Warm up: 10 squat thrusts, run to park 10 Rounds: 5 Push Ups 5 Pull Ups 5 Flies on the ball 5 Rows on the bar 10 Kettlebell Swings Finish: Run to Park – extra credit run to morningside

Boot camp workout for 12-9-13

Warm up : Movement and stretching 0:20 each – HKJ, JJ, Mountain Climber, Rest Strength: 15, 20, 25 drop set chest press on floor Endurance: 1 Round 25 Slurpees 50 Kettlebell High Pulls 50 Mountain Climbers 100 ABMAT Sit-ups 1,000 Meter Row

Boot Camp Workout for 12-6-13

Warm up: Movement and stretching 30/30/30 x 4 – HKJ, Lunges 10 Rounds: 15 Squats 5 Chin ups 50′ Broad Jumps 10 Squat Thrusts Finish: 50 Kettlebell Swings

Boot Camp Workout for 12-4-13

Warm up: Movement and stretching 100 Jumping jacks 20 Squats 18:00 AMRAP 10 DB Shoulder Press 20 ABMAT sit-ups 5 Box Jumps 20 Knee Tuck Sit-ups Finish: 10/10 Windmills

Boot Camp Workout for 12-2-13

Warm up: movement and stretching 20 Burpees 1 Round: 25 push ups 25 KB high pulls 25 chest presses 25 BB Bent Rows 25 Decline Push ups 25 Pull Ups Finish: 200 Mountain Climbers (if you missed Friday or Saturday last week)

Boot Camp Workout for 3-18-13

Warm up: movement and stretch, 20/10 x 10 – squat thrusts, HKJ FGB STYLE 5:00/1:00 x 4 (1:00 each exercise) Burpees Kettlebell High Pulls Bicycles Slamballs HKJR Finish: 20/10 Dumbbell Chest press burnout

Boot Camp Workout for 3-15-2013

Warm-up: Movement; 20 lunges, run – park 4 Rounds: 12 box steps, 6 each leg, 1 leg at a time 12 chin-ups 24 jump squats 60 bicycles Finish: run – 500 yards