The Workout for Thursday September 1st

Four rounds

10 Step Up Cleans each side

10 Snatches each side

5 Turkish Get Ups each side

Then

30 seconds work/20 seconds rest x 8

Lunge Chop Squat Press

The Workout for Wednesday August 31st

50-40-30-20 Swings

25-20-15-10 Push Ups

20-15-10-5 Knees-to-Elbows

Then...

100-90-80-70 Jump Rope

50-45-40-35 Sit Ups

100-90-80-70 Mountain climbers

The Workout for Tuesday August 30th

Up the Ladder

1-2-3-4-5
w/2 KB's Full Body Attack/Snatch

Five Rounds
5 Barbell Hang Snatches
30 Hammer Drives

Down the Ladder

5-4-3-2-1
w/2 Kb's Full Body Attack/Snatch

The Workout for Monday, August 29th

AMRAP 25 Minutes

7 Dumbbell Thrusters

9 Pull Ups

7 Dumbbell DLHP

9 Diamond Push Ups

Saturday's Workout August 27th

Part One

50 Burpees

Then

Kettlebell Complex

AMRAP 5 Minutes

Starting with the right hand:

Snatch/Clean/Reverse Lunge Press/Lunge Chop
Figure 8 w/hold transition to the left hand:
Snatch/Clean/Reverse Lunge Press/Lunge Chop
Figure 8 w/hold transition back to right hand.

Part Two

50 Burpees

Then

Kettlebell Complex

10 Swings right then 10 Swings left
10 Cleans right then 10 Cleans left
10 Snatch right then 10 Snatch left
10 Squats right then 10 Squats left
10 Press right then 10 Press left

Part Three

50 Burpees

5 TGU right 5 TGU left
4 TGU right 4 TGU left
3 TGU right 3 TGU left
2 TGU right 2 TGU left
1 TGU right 1 TGU left

The Amended Workout for Friday August 26th

Full Body Supersets

5 Suitcase/15 Push Ups x 5

5 Leg Press/15 Pull Ups x 5

20 Swings/10 Dips x 5

The Workout for Friday August 26th

Full Body Supersets

5 Leg Press/15 Pull Ups x 5

5 Suitcase Lifts/15 Push Ups x 5

The Workout for Thursday August 25th

Five Rounds

Barbell Complex

3 DLHP/3 Hang Power Clean/3 Front Squat/3 Split Jerk /3 Squat Clean/3 Power Jerk

2 DLHP/2 Hang Power Clean/2 Front Squat/2 Split Jerk /2 Squat Clean/2 Power Jerk

1 DLHP/1 Hang Power Clean/1 Front Squat/1 Split Jerk /1 Squat Clean/1 Power Jerk

Good Luck Sandy!

In what has become a trend as of late, we are losing another member who is moving on to pursue educational opportunities. Boot Camp member Sandy Olson is moving to New York City tomorrow to study at a prestigious acting school. Good luck Sandy! Knock 'em dead!

The Workout for Wednesday August 24th

5 Kettlebell Dead Clean & Jerks each arm

5 Burpee Kettlebell Snatches each arm

30 Side Step Swings

5 Kettlebell Bent Rows each arm

5 Walkover Push Ups each side

The Workout for Tuesday August 23rd

Five Rounds

Snatch Grip Hang Pull x 5

Snatch Grip Hang High Pull x 5

Overhead Squat x 5

Hang Snatch x 5

Then

Snatches 3 x 5

The Workout for Monday, August 22nd

5 Rounds

Inch Worm 


7 Dumbbell Overhead Squats each side


Walking Push Up

7 One hand Dumbbell  Cleans each side
 



        

The Workout for Friday August 19th

33 Burpees

10 Pull Ups

32 Burpees

10 Pull Ups

31 Burpees

10 Pull Ups

30 Burpees

10 Pull Ups

29 Burpees

10 Pull Ups

The Workout for Thursday August 18th

Barbell Clean & Jerk 5x5

Then...

Five Rounds

RDL/Hang Power Clean/Reverse Lunge each leg x 5

Push Press/Squat Jerk x 5

The Workout for Wednesday August 17th

21-18-15-12-9-6-3

Swing Flip Squat Push Press

Modified Pull Up

Hindu Push Up

KB DLHP

Double Sit Up

The Workout for Tuesday August 16th

Power Snatch 5 x 5

Then...

Five Rounds

Back Squat/Snatch Balance/Overhead Squat x 5

Snatch Pull/Hang High Pull/Hang Snatch x5

The Workout for Monday August 15th

Warm Up with 5 minutes of alternating TGU's

Then...

20 minutes AMRAP
20 Swings
10 Burpees

Then...

Hold a plank for as much of a 5 minute period as possible, resting as little as possible.

The Workout for Friday August 12th

Four Rounds

15 Dead Lift High Pulls, Men 75# Men, Women 50#

25 Push Ups

15 Thrusters, Men 75#, Women 50#

25 Modified Pull Ups

Class Cancelled 12:30PM 8/12/2011

12:30PM Class Cancelled for 8/12/2011

Dear Body Focus Fitness Clients,

The 12:30PM class on Friday, August 12th is cancelled due to a scheduling conflict. All other classes on Friday are unaffected and will be held as usual.

Sara's Farewell (for now) Workout Thursday August 11th

6 Rounds

Run one lap around the building

20 Slams

15 Overhead Squats

10 Toes to Bar

The Workout for Wednesday August 10

5 Rounds

5 Wall Climbs

20 Wall Ball

20 American Swings

20 Mountain Hoppers

Then...

Tabata Burpees

The Workout for Tuesday August 9th

10 Minutes AMRAP: 10 Double Suitcase/Farmers Walk 100 feet/10 Double Cleans

10 Minutes AMRAP: 10 Kettlebell Squats/20 Alternating Walking Presses/20 Double Swings

5 Minutes AMRAP: Alternating TGU's

The Workout for Monday August 8th

Five Rounds

50 Sledgehammer right

10 Pistols Right

50 Sledgehammer left

10 Pistols left

50 Hammer Drives

10 Double Jump Burpees

Charles Staley on the thigh bump during the barbell clean

The Workout for Friday August 5th

Three rounds

10 High Pull/ Snatch/Clean R & L

10 Swing/Clean/Squat R & L

10 Figure 8/Snatches R & L

10 Lunge Chop/Squat Presses R & L

The Workout for Thursday August 4th

Morgan's Farewell (for now) Workout

5 Hang Squat Cleans

5 Burpees

5 Hang Squat Cleans

10 Burpees

5 Hang Squat Cleans

15 Burpees

5 Hang Squat Cleans

20 Burpees

5 Hang Squat Cleans

25 Burpees

The Workout for Wednesday August 3rd

Four rounds

15 Step Ups w/Kb on each leg

20 Push Ups on parallettes

10 Goblet Squats 

10 Floor Press w/roll on each side

 Run the stairs

The Workout for Tuesday August 2nd

Five rounds-

5 Strict Presses-

20 Anchored Hip Raises-

5 Push Press-

10 Barbell Rollouts-

5 Jerks-

20 Floor Wipers