The Workout for Saturday December 31st

10-9-8-7-6-5-4-3-2-1
Leg Press
Hang Power Cleans
Knees to Elbows

Who wants to sled?

Pushing the Prowler, 10:00AM at the studio tomorrow morning...who wants to join me?

The Workout for Friday December 30th

5 Snatch Grip DLHP 5 Press X 5 5 Muscle Snatch 5 Behind the Neck Push Press X 5 5 Snatch Balance/ Overhead Squat complex x 5 5 Power Snatch/Behind the Neck Jerk complex x 5

The Workout for Thursday December 29th

20 American Swings/10 Push Ups x 5 (swings get heavier each set)

20 Swings/10 Super Planks x 5 (swings get heavier each set)

20 Swing Releases/10 Burpees x 5 (swings get heavier each set)

The Workout for Wednesday December 28th

Three Rounds
From the starting position of the Turkish Get Up, with a kettlebell in your right hand, perform these six steps:
1. Sit up to the left elbow x 5
2. Sit up from left elbow to left hand x 5
3. Raise the hips, x 5
4. Pull the left leg under and back until the knee is down behind you x 5
5. Pull the left hand from the ground until your torso is upright x 5
6. Stand Up x 5
Return to the starting position as normal, repeat with the left hand.

Then the following Flow Drill (see video below)
Right hand:
Lunge Position Clean & Press/Windmill x 10
Windmill x 5
Hand to hand swing x 30
Left hand:
Lunge position Clean & Press/Windmill x 10
Windmill x 5
Hand to hand swing x 30

The O-lift workout for Tuesday December 27th

Warm up/mobility work

Then...

With 65% max clean or snatch

5 Deadlift/Power Clean complex

5 Snatch High Pull/ Power Snatch complex

X 3

5 Power Clean/Front Squats

5 Power Snatch/Overhead Squats

X 3

5 Cleans

5 Snatches

X 3

The Workout for Tuesday December 27th

As always, scale weights to ability and experience

Five Rounds
9 Deadlifts/18 Push Ups on Barbell
225# Men
155# Women

Five Rounds
6 Hang Power Cleans/12 Pull Ups
135# Men
95# Women

Five Rounds
3 Overhead Squats/6 Dips
95# Men
65# Women

In the Spirit of the Season: The Workout for Friday December 23rd

(Sing to the tune of "Jingle Bells")

Dashing 'cross the lot
With a one man Prowler sled
Your legs burn a lot
Tomorrow they'll be dead
K-Bells are swinging now
Making posterior chains strong
What fun it is to sled and swing
We'll be foam rolling all night long

Oh, Sled and Swing, Sled and Swing
Sweet hypoxia
Oh what fun it is to starve
Yourself of oxygen
Sled and Swing sled and swing
Sweet hypoxia
Oh what fun it is to starve
Yourself of oxygen

Just when you think you're done
With the whole painful mess
You find you have to get
Up like the Turk-ish
Briefly you may think
"Why am I doing this"
"Either I'm not too bright"
"Or some kind of masochist"

Oh Sled and Swing, Sled and Swing
Sweet Hypoxia
Oh What fun it is to starve
Yourself of oxygen
Sled and Swing, Sled and Swing
Sweet Hypoxia
Oh what fun it is to starve
Yourself of oxygen

MERRY CHRISTMAS!!!

The Workout for Thursday December 22nd

45 Seconds work/15 seconds rest x 4

Part One
Deck Squats
Burpees
Jump Rope

Part Two
Hang Snatch
Plank
Mountain Climbers

The Workout for Wednesday December 21st

Three Rounds

10 Double Kettlebell Presses

10 Split Suitcases each side

10 Double Floor Presses

10 Bulgarian Squats each leg

10 Deep Push Ups on Kettlebells

10 Split Cleans each side

The workout for Tuesday December 20th

Four Rounds

15 Overhead Squats

25 Sit Ups

20 Wall Ball

15 Modified Pull Ups

Body Weight Exercise

Do you include body weight exercises in your routine?  Weights are my life long obsession, but sometimes your own weight can be a formidable challenge.  If you're looking for well rounded fitness, put down the weights, and pick yourself up!

The Workout for Monday December 19th

Five Rounds
3 Cleans @mid- thigh
3 Cleans @knee
3 Cleans @floor
Sprint to the fence and back (200 meters) after each round
Then...
Five rounds
5 Snatch Pulls
Run the stairs

The Workout for Friday December 16th

30 Seconds work/20 seconds rest
Swings
Shooters Push Ups
Side Step Deadlift
Alternating Bent Row
Goblet Squat
Alternating Dead Cleans
Lunge Chops right Lunge Chops left

The Workout for Thursday December 15th

Five Rounds

Sled

10 Dips

15 Sit Up Slams

The Workout for Wednesday December 14th

Five Rounds

5 TGU Thrusters, each side

10 Pull Ups

100 Jump Rope

The Workout for Tuesday December 13th

5-10-15-20-25 Dumbbell Cleans

50-40-30-20-10 Sledgehammer Drives

15-15-15-15-15 Burpees

The Workout for Monday December 12th

Four Rounds

20 Alternating Assisted Pistols


20 Super Plank Mountain Hopper Push Ups


20 Reverse Hyper Extensions


20 Modified Pull Ups

The Workout for Friday December 9th

Three Rounds

3 Snatch Pulls

3 Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

3 Drop Snatches

3 Snatch Balances

3 Hang Snatches

3 Snatches

Then...

Three Rounds

3 Overhead Split Squat Jumps each side

6 Behind the neck Split Jerks

Three Rounds

3 Hang Split Snatches each side

The Workout for Thursday December 8th

Five Rounds

20 Wall Ball

20 American Swings

20 Slams

20 Double Kettlebell Deadlift High Pull

The Workout for Wednesday December 7th

10 Deadlifts

20 Belly Busters

100 Jump Rope

20  Push Ups

10 Leg Press

O-Lift for Tuesday December 6th

Snatch Balance/Drop Snatch/Overhead Squat 3 x 3

Hang Pull/Hang High Pull/Muscle Snatch 3 x 3

Hang Power Snatch (mid thigh) 3 x 3

Hang Power Snatch (below knee) 3 x 3

Hang Snatch (mid thigh) 3 x 3

Hang Snatch (below knee) 3 x 3

5 Snatch Pull/5 Depth Jumps x 5

The workout for Tuesday December 6th

"Flow Drill"

Perform the following without stopping if possible:

Starting on the right

1 Arm Bar/1 Turkish Get Up (to the standing position)/1 Windmill/5 Clean & Press/5 High Pull-Snatch/5 Squats/5 Squat Press

Switch to the left

5 Squat Press/5 Squats/5 High Pull Snatch/5 Clean & Press/1 Windmill/1 Turkish Get Up (back down to the floor)/1 Arm bar

Rest and repeat, starting from the left side.


Then....
Full Body Defense x10
Full Body Attack x 10
Full Body Assault x 5

The Workout for Monday December 5th

Three Rounds

10 Dumbbell Shoulder Press

15 Modified Pull Ups

25 Hammer Drives

Three Rounds

20 Plank Rotations

20 Renegade Rows

25 Hammer Drives

Three Rounds

10 Dumbbell Cleans

25 Hammer Drives

The Workout for Friday, December 2nd

Four Rounds 500 Meter Simulated Rowing (clean grip DLHP from "shin to chin") 50lbs men, 35lbs women; one rep = 10 meters. 20 Push Ups 10 Double Dumbbell Snatches

You Only Have Until Tomorrow

This Month's Special Ends December 2nd

 With all the "Black Friday" sales going on I was starting to feel left out. So here is what I've 
 decided to do.  Anyone who signs up between now and December 2nd will receive 
 unlimited Boot Camp sessions from your sign up date through the end of the year for $99. 
 And while this offer is for new members only, I don't want to leave out my loyal existing 
 Boot Camp members so here's an added bonus for you.  Refer someone that purchases the 
 Boot Camp special or any other program and you will receive the same $99 rate for 
 unlimited sessions for one month.
Contact info@bodyfocusfitness.com for more details