Christmas Week Work Out!

WARMUP....tabata pushups and tabata squats...I will be looking for perfect form....pushups..chest TO THE GROUND, squats...deep, hips deep, knees behind toes....

For time: 5 rounds...

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not. Dr. Seuss

Icy Day.....we're working out!!!

Life is a shipwreck but we must not forget to sing in the lifeboats.  ~Voltaire

Meet on the Treadmills at 10 am

we are doing some speedwork and intervals

then: 

Seven rounds for time of:
clean and press x 7
 Box Jumps x 7

then.... 

5 Rounds for time:

15 Deadlifts

15 Bar-Burpee-Jumps Over the Barbell

(Each bar-burpee will be completed by jumping over your bar)

15 anterior loaded barbell stepups
check out this little video!

"Be content to act, and leave the talking to others."
- Baltasar Gracian

just a great workout!

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar

One Gross Warm up!!
dynamic Push Up - hands leave the ground
DB Clean and Press (50/30)
Jump Squat - GET HIGH
KB Swing
15, 12 and 9, 9, 12, 15 reps for time

Big Daddy knows how to work it!

PART 1
5 burpees
Over head Squat  10 reps
DEAD LIFT 20 reps
Knees to Elbows 30 reps
30 seconds rest
as many rounds as possible in 20 minutes.

Part 2.
5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

Core....abs blaster!

It is not what happens that determines the major part of your future. What happens, happens to us all. It is what you do about what happens that counts. 

~Jim Rohn

Holiday Madness!!!

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.
- William James

Don't Forget Kerry and I are hosting a little Christmas Love Get together in the JUICE BAR next Thursday

Kerry and Lisl's Dirrrrty Santa Gift Swap for our favorite morning crew!

	16 December · 11:00 - 12:00
	We KNOW you love to open presents, so how about joining your favorite fitness buddies for a fun gift exchange? Bring a wrapped gift under $15 and anonymously place it under the tree. After bootcamp, we'll meet up to have some goodies and play the game of swap. Please pass this along to your friends from our classes for whom we might not have contact info. You just may walk out with a fabulous prize!We will bring a yummy snack, you can too if you'd like!

heres some of what we are TODAY!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are shoulder presses, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Three rounds for time of:
50 Knees to elbows
 Kettlebell/dumbell swing, 50 reps
50 Push-ups
sprint to fence and back
20 inch Box jump, 50 reps
50 Back extension
50 Walking lunge

end of class.... AMRAP

10 Burpees

10 Deadlifts

On the First BootCamp in December....

Without a struggle, there can be no progress. 
Warm Up
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings
15 Burpee Broad Jumps over the step
30 Box Jumps


Workout of the Day:
Rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings 
Weighted Sit-Ups

For time:

• 100 Squats
• 90 Double Unders (or 300 singles)or 90 Tuck Jumps
• 80 Push ups
• 70 Sit ups
• 60 Jumping Pull ups ---or bent rows----or rev flies
• 50 Kettlebell swing
• 40 Back Extensions
• 30 Box Jumps 
• 20 Wallball shots
• 10 Burpees 

IF TIME~ Thruster LADDER!

But I don't want to go among mad people, Alice remarked.
Oh, you can't help that, said the Cat. Were all mad here. Im mad. Youre mad.

How do you know I'm mad? said Alice.
You must be,said the Cat.  Or you wouldnt have come here.
- Lewis Carroll