Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge
Burpees x 25 / Prowler sprint x 50 yards / Jog x 100 yards
As many rounds as possible in 15 minutes
------------------
DB Sq =>press x 6
Pullup x 6
Push Up x 10
Deadlift =>row x 10
PB Plank x 30s
As many rounds as passible in 15 minutes
Saturday, August 30, 2008
Friday, August 29, 2008
Rest Day & This weekends schedule
This weekend 8/30/08 & 9/1 - Class is on
Both classes will take place at 8am at OPTC - See you there
No scheduled workout today...
If you feel up to it get outside and go for a hike, a walk, maybe a jog... Whatever - don't get lazy. You could even go through a much needed stretching session. That's what I'll do - and boy do I need it.
For those that don't know, I have been finally going through some classes and boy let me tell you - I'm outta shape! I took 3 classes with my campers this week and planned on doing some of my traditional Olympic lifting based workouts. However, after Mondays killer workout and being as sore as I am, I kept it to just boot camps this week. I hit Monday night, Tuesday Morning, and Thursday night.
Just so every one Knows - I'm in for Saturday and Monday - both classes will be at 8am.
Both classes will take place at 8am at OPTC - See you there
No scheduled workout today...
If you feel up to it get outside and go for a hike, a walk, maybe a jog... Whatever - don't get lazy. You could even go through a much needed stretching session. That's what I'll do - and boy do I need it.
For those that don't know, I have been finally going through some classes and boy let me tell you - I'm outta shape! I took 3 classes with my campers this week and planned on doing some of my traditional Olympic lifting based workouts. However, after Mondays killer workout and being as sore as I am, I kept it to just boot camps this week. I hit Monday night, Tuesday Morning, and Thursday night.
Just so every one Knows - I'm in for Saturday and Monday - both classes will be at 8am.
Thursday, August 28, 2008
8/28/08 - WOD - 10 x 10 boot camp style
Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge
KB swings x 10
Push Ups x 10
Inv Rows x 10
Toe=>Sky x 10
Sprint down & Back
Perform 5 rounds aas fast as possible
------------------------------------------
Split Jumps x 10
Chin Ups x 10
SHELC x 10
DB Curl Press x 10
Stick crunch x 10
Sprint Down & Back
Perform 5 rounds as fast as possible
KB swings x 10
Push Ups x 10
Inv Rows x 10
Toe=>Sky x 10
Sprint down & Back
Perform 5 rounds aas fast as possible
------------------------------------------
Split Jumps x 10
Chin Ups x 10
SHELC x 10
DB Curl Press x 10
Stick crunch x 10
Sprint Down & Back
Perform 5 rounds as fast as possible
Wednesday, August 27, 2008
Trim Tone & Tighten with Rockland County Boot Camps
Do you want to look, feel and perform your very best?
Then come and try a Rockland County Bootcamp Only @ Optimal Performance Training Center...
Time to start taking action and finally get into the best shape of your life
Monday, August 25, 2008
8/26/08 - WOD - Press, Push, Jerk, & then some
Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge
OH Press x 21
Chin Up x 21
Run 2 laps
Push Press x 21
NG Chin Up x 14
Run x 2 laps
21 Push Jerks
Pull Up x 7
Run x 2 laps
OH Press x 21
Chin Up x 21
Run 2 laps
Push Press x 21
NG Chin Up x 14
Run x 2 laps
21 Push Jerks
Pull Up x 7
Run x 2 laps
8/25/08 - WOD - The Power of 50
Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge
Push Ups / Inverted Rows x 50 each
Spint x 2
Pitcher squat / KB Swing x 50 each
Sprint x 2
Slide Climbers / Slide Pushaways x 50 total each (if you real bold - do 50 each extremity)
Sprint x 2
Barbell Curl / Band Press down x 50 each
Sprint x 2
Push Ups / Inverted Rows x 50 each
Spint x 2
Pitcher squat / KB Swing x 50 each
Sprint x 2
Slide Climbers / Slide Pushaways x 50 total each (if you real bold - do 50 each extremity)
Sprint x 2
Barbell Curl / Band Press down x 50 each
Sprint x 2
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