50 Dips

50 Sumo deadlift high pulls #45

50 jumping squats #45

50 pullups

50 kettlebell situps

250 run

2 loop run between each set.

Burpees

Simon special situps

pushups

Thanks to all for pushing through the early stages of the boot camp,

I know  it can be very intense, stick with it you will all see great benifits.

12, 9, 6

5 rounds

Deadlifts

Hang power cleans

Pushpress

Just for fun, max reps 3 tries

1 pullup and 1 knees to elbows

Saturday

1 round.

Partition exercises as needed.

250 meter run

100 Box jumps

100 knees to elbows/situps

100 double unders/300 singles

100 Dips

30 Jumping Squats 45#

20 Pullups

10 weighted Lunges (each leg) 70#

The jumpimg squats hurt

post comments and time.

score with total reps.

Weight plate high pulls #45

Chair Dips

Double Unders

Box jumps

Kettle Bell thrusters #35

Post score and comments

5 rounds for time.  135#

12 Deadlifts

9 Hang cleans

6 Push press

We had a small turn out but I’m assured that more will be joining us.

Skill.

 How to squat, spent about 10-15 mins on the form.

WOD

Add 1 every min on the min untill time runs out max 15 mins

1st min:

1 Squat

1 Push up

1 Sit up

2nd min

2 Squats

2 Push ups

2 sit ups

and so on……..

Thanks to all who took the first steps to fitness, keep coming back.

Great job

AMRAPS in 15mins

5 dips

10 Push ups

15 Squats

20 Double Unders/60 singles

3 rounds for time

5 pull ups

10 deadlifts 135#

10 pushups

10 box jumps

10 knees 2 elbows

5 kettle bell clean and press. (5 each left and right)

so we did the base line workout for them and super sized it for the others.

250meter run

40 squats or 40 F’ n squats

30 sit ups or  30 sit ups on the glut ham machine

20 burpees

10 pushups or 10 ring pushups

Well done everybody  and welcome to TheShop