Monday 7-5-10

In 4 minute intervals perform:
10 Box squats
1 Cone drill
x4
____________
In 4 minute intervals perform:
25 Body rows
x4
Two stations. 16 minutes. Start at one or the other.
Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to [...]

Thursday 7-1-10

For time:
100 Push ups
100 Sit ups
100 Squats
(Partition however you’d like- 10,10,10 or all 100 reps, etc…)
Post your time and rep scheme to comments. No more relaxing for me. I’ll be doing this one tomorrow and will report back then. Good luck!
Check this out:

REMINDER- No FREE Saturday workout this Sat.

Tuesday 6-29-10

Run 400 m x4 (All out sprints)
Rest 2 minutes between efforts.
If you’re in the area, come join us for dinner here:

Monday 6-28-10

Hey guys! I’m already having a great time in AZ! Good to catch up with my girls!
I know it’s an off week for you guys but I thought I’d give you a bit of direction if you wanted to get some movement in. It’s not a must but if you just have to workout, I’m [...]

Thursday 6-24-10

Old School Mayhem
5 rounds working with a partner:
10 Log squats
10 Log sit ups
Car pull/push
Tire flip
Humans are designed to seek comfort and order, and so if they have comfort and order, they tend to plant themselves, even if their comfort isn’t all that comfortable. And even if they secretly want for something better. -Donald Miller, A [...]

Tuesday 6-22-10

Deadlift technique
Double under practice
__________
21-15-9
Deadlifts (135/75)
Double unders (or 150-100-50 singles)
If you don’t have time to do it right, when will you have time to do it over? -John Wooden

Monday 6-21-10

Pull ups (weighted pull ups or jumping negatives):
5-5-3-3
__________
Tabata:
Jump switch lunges
Ball slams
Sit ups
Sandbag to shoulder

Thursday 6-17-10

5 Stations (1 minute on/ 30 sec off x3):
SDHP (45#/25#)
Jumping pull ups
Push press (45#/25#)
KBS (1 pood/ 0.5 pood)
Box jump
Thursday is RED DAY at bootcamp. Wear a red shirt. Why? I don’t know. Just because.

Tuesday 6-15-10

10 Rounds:
10 Body rows
10 Push presses (15#/25#)
(Working with a partner: With a 1 min timer running, partner A will perform 10 body rows in the first minute then rest. Partner B will perform 10 body rows in the 2nd minute. After the 2nd minute is over partner A will perform 10 push presses in minute [...]

Monday 6-14-10

Battle at “Burpee Hill”
25 Medball cleans
then immediately into-
5 RFT:
5 Hill runs forward
5 Hill runs backward
__________
75 Wallballs for time
Most people never run far enough on their first wind to find out they’ve got a second. -William James