The Workout for June 30

Roll Five Dice
Slams: add the two highest dice to determine number of slams
Kb Snatches: add the next highest two dice to determine number of snatches for each hand.
Turkish Get ups: the remaining dice will determine the number of Get Ups

10 Rounds

Today's Thought, June 29th

Most of know what we should do, what we lack is the will to do what we should.

Today's Thought, June 26th

A long journey starts not with a single step,  but rather a thorough understanding of your starting point.

The Workout for June 27th

Row 500 meters
25 Lunge Chops each side
10 Deck Squats
Row 400 meters
20 Lunge Chops each side
8 Deck Squats
Row 300 meters
15 Lunge Chops each side
6 Deck Squats
Row 200 meters
10 Lunge Chops
4 Deck Squats
Row 100 Metets
5 Lunge Chops
2 Deck Squats

The Workout for June 26th

Four rounds

With the right hand
10 Reverse Lunge Swings
5 Clean & Press
5 High Pull/ Snatch
5 Rack Squats
With the left hand
10 Reverse Lunge Swings
5 Clean & Press
5 High Pull/ Snatch
5 Rack Squats
5 Arm Bar to 1/2 Get Up each side
10 Double Floor Press
5 Renegade Rows each side

The Workout for June 25th

3 Hang Power Snatch/Hang High Pull/Snatch Pull complexes X 5

3 Hang Clean/Deadlift High Pull/Power Clean complexes X 5

3 Overhead Squat/Overhead/Reverse Lunge complexes X 5

3 Hang Power Clean/Clean complexes X 5

The Workout for June 24th

12 Suspension Push Ups
6 Assisted Pistols
X 5

12 Body Rows
12 Step Ups
X 4

The Workout for June 23rd

20 Swings/20 Mountain Climbers X 10

The Workout for June 20th

EMOM (Every Minute On the Minute) perform the following sequence one time more than the previous minute until you are unable to complete the required number in that particular minute.    

Hang Snatch High Pulls

Hang Power Snatches

Overhead Squats

Then

15-12-9-6-3

DLHP

Burpees

She's Back!

Long time Body Focus Fitness & Performance client and current shooting gaurd for Lincoln Memorial University, Katrina Otteson, is back in town for another off season of performance training.

The Workout for June 19th

1200 meter row/60 MB Slams or Kb Swings

900 meter row/45 MB Slams or Kb Swings

600 meter row/30 MB Slams or Kb Swings

300 meter row/15 MB Slams or Kb Swings

The Workout for June 18th

7-6-5-4-3
TGU
Pull Ups
Kb Snatches each arm
Power Swings

The Workout for June 18

7-6-5-4-3

TGU

Pull Up

Kb Snatch

Kb Power Swing

The Stronger the Better

Many of you have heard me say "nothing bad happens when you get stronger".  Here's a little tidbit in support of that thought: Article and podcast

The Workout for June 17

25 Hammer Drives

15  Push UPS

X 5

Then...

30 Alternating Hammers

10 Plank Jack Push UPS

X 5

The Workout for June 11th

AMRAP 7 MINUTES
5 Burpees
10 Alternating Reverse Lunges

AMRAP 7 Minutes
5 Hindu Push Ups
10 Squat Jumps

AMRAP 7 Minutes
5 Plyo Push Ups
10 Jumping Split Lunges

The Workout for June 12th

8 Good Morning/Squat
8 Romanian Deadlifts
X 5

20 Back Extensions
20 Reverse Hypertension
X 4

The Workout for June 10th

5 Hang Power Clean & Split Jerk x 5

10-9-8-7-6-5-4-3-2-1 Push Press/Pull Up

3 Power Snatches x 5

The Workout for June 9th

100 Jump Rope
10 Deck Squats
20 Super Planks
X 4

100  Run in Place Jump Rope Steps
10 Hindu Push Ups
20 Mountain Hoppers
X 4

The Workout for June 5th

21-18-15-12-9-6-3
Jumping Ring Pull Ups
Burpees
Stability Ball Reverse Hyper-extensions

The Workour for June 4th

5 Bulgarian Squats each leg/ 10 Front Squats X 5 (same weight for each)

5 Pistols/10 Squat Jumps X 5

20 Alternating Reverse Lunges X 5

10 Alternating Single Leg Deadlifts w/ Db X 5

The Workout for June 3rd

40 seconds work/15 seconds rest

Rower
Power Jacks
Hammer Drives
X3
Jump Rope
Squat Thrust
Chariot Rope
X3
Elliptical
Squat Jumps
Slams
X3

The Workout for June 2nd

Five rounds

5 TGU each side

10 Double Kettlebell Swings

5 Double Kettlebell Snatches

It's Time For a Burpee Challenge

As we approach the hot, hot summer months it becomes harder to engage in many outdoor fitness activities. So how is one to maintain a level of cardio fitness without either braving the searing heat, getting up at 4am to avoid the heat or spending countless mind numbing hours on some health club machine? I think the perfect answer is: burpees. The burpee is a high intensity movement that is great for increasing cardiovascular fitness along with a measure of core strength. The burpee is performed in this sequence: Squat until your hands touch the ground; kick both feet back into a push up position; drop your body to the ground; push off the ground, maintaining a plank and avoiding arching of the back; pull both feet up to as close to the hands as possible; jump with both hands overhead; land and repeat. Do a set of 10 and you'll quickly get a taste of the effectiveness of this movement. They are a worthy addition to any exercise program.

Because they can be performed in large volumes burpees are a good candidate for inclusion in fitness challenges, so I am proposing this one: The 100 Day Burpee Challenge. Many of you have participated in this challenge before, bur for the uninitiated it goes like this: On day one you will perform one burpee. One each day thereafter you add one burpee per day until you reach day 100. Simple, right?

The challenge starts Monday, June 2nd and ends on Tuesday, September 9th. Enjoy.