1. Mobility
2.Warm Up- Row 700 meters
3. Specific Warm Up- 2 Rounds of 10(OH Squats, HR, Push Ups, GHD Sit Ups, Pull Ups, Samson Stretch)
3. Strength/Skill
Push Jerk5x5
4. W.O.D.
10 Minute AMRAP
5 SDHP
5 Box Jumps
5 Push Ups

1. Mobility-Foam Roll!
2. Warm Up-Dynamic Warm Up Series, Prehab
3. Skill/Stength
Wall walks-2x3
Ring Rows-3x10
4.W.O.D.
5 Rounds
7 Push Press
10 Air Squats
Sprint(Clock to wall to back of Gym)

Sundays Pre- Game Workout

1. General Warm Up-Row 700m
2. Specific Warm Up-2 Rounds of 10(OH Squats, HR Push Ups, GHD Sit Ups, Pull Ups, Samson Stretch)
3.Strength/Skill
2X10 Ring Rows, Pistols
4. W.O.D.
"Annie"
50,40,30,20,10
DU
Sit Ups

Thruster Thursday

1.General Warm Up-5 Min Jump Rope/Mobility
2. Specific Warm Up-2 Rounds of 10(OH Squats, HR Push Ups, GHD Sit Ups, Pull Ups)
2. Skill/Strength
-Thrusters3x10
DH-65
EP-65
LR-85
MM-25
3. W.O.D.
5 Rounds
Lunge the length of the room and back
5 Burpees

1. General Warm Up-Speed Ladder
2. Specific Warm Up- 2 Rounds of 10 (OH Squats, HR Push Ups,GHD Sit Ups, Pull Ups)
3.Skill-KB Snatches 4x5
4.W.O.D.
10 Minute AMRAP
5 DL(75%)
10 Wallball
5 Burpees

MM-5 Rounds+5(125)
LR-5 Rounds +3(135)
DH-5 Rounds +5(195)

This is what I call Sunday Funday!

1.Mobility-Shoulders and Knees
2. Warm Up-Junk Yard Dog 5 rounds

3. Skill/Strength-Deadlifts 5x10

DH-195
MM-125
LR-145
EP-95
4 WOD-Team Farmer Carry Relay

10/13/2011

5 Rounds For Time:

500m Row
10 SDLHP(Sumo Deadlift High Pull)


3,2,1 GO!!!

DH:19:05
LR 18:50

Week Two: 10/11/2011

Ok folks, we made it through the first week.  You'll notice that the previous posts are a little lacking in information, I'll get it updated this week sometime.  Here's where you can look up your previous work outs and if you can track your food here in the comment section if you want.

For today's work out:

Dynamic Warm Up and Flexibility

Skill: 5 Min Double Under Practice

Strength :Front Squats 3x10

DS-75/95/105

DH-95/115/125

LR-75/95/95

WOD:21,15, 9 of

American KB Swings
GHD Sit Ups
Hand Release Push Ups

DH - 8:59

LR - 9:06

DS - 10:35

Week One: 10/8/2011

Warm-up:
3 minute jump rope
2 rounds of:

• 10 hand release push-ups
• 10 overhead squats
• 10 GHD sit-ups
• 10 back extensions

Worked on pull-ups - black band for everyone right now

WOD
- For time:  10 kettlebell swings, 10 box jumps, 9 kb, 9 box jumps etc. down to 1 rep

Dave
7:00 50lbs kb, 24" box

Dwight
7:00 50lbs kb, 24" box

Lindsay
7:00 / 30lbs kb, 12" box

Week One: 10/6/2011

Week One: 10/4/2011

Solid first week everyone!  Remember to keep your food diary, if it's not too difficult, post your food on here and everyone can benefit from good recipes or suggestions I might have.

The first week of boot camp wrapped up this morning with another great workout.  I'll update this blog after each workout moving forward but here's a recap of the first week.

Tuesday, October 4th

First day!  About half of the hour was spent on taking body fat percentages and pictures.  Then we did a basic warm-up before going into a baseline workout.

2 minutes AMRAP (as many reps as possible)

1. Hand release push-ups
2. Anchored sit-ups (with ab mat)
3. Body weight front squats
4. 1000 m row

Dave

Dwight

Lindsay

Megan