TUESDAY

Warm up

Med ball complex


WOD

3 reps of 75% 1 rep max shoulder press
on the minute for 7 minutes

REST 3 minutes

6x3 banded back squats@ 185#
rest 45 seconds beetwen sets

REST 4 minutes

4 Rounds (not for time)

5 thursters@ 145#
15 ghd

All of our boot camp folks are doing great!! Keep up the hard work; make an eight week comittment that will jumpstart a healthier more complete way of life. I'm super proud of all of you.

Monday

Warm up
foam roll
burenger warm up

WOD
10 power snatch
20 ring push ups
5 power snatch
10 ring push ups
5 power snatch
10 ring push ups
10 power snatch
20 ring push


3+ hours later

1k repeats on rower( 3 1k rows)
rest 2 minutes between rows

The Weekend

Endurance

Bike approximately 30 minutes out@ 85% back in@ 90% (about 15 miles)


WOD
21, 18, 15, 12, 9, 6, 3

SDLHP(75, 55)
push press(75,,55)

Thursday

Warm up

hip mobility
good mornings

WOD

"Grace"
30 reps for time
135# clean&jerk

Wednesday

REST DAY!!!!

"The ultimate measure of a man is not where he stands in moments of comfort and convenience but where he stands at times of challenge and controversy"- Martin Luther King Jr.


It is easy to settle for what you know and what has become routine. Going through the daily grind, being okay with eating the number 5 from Mickey D's because is is convenient, just getting through a workout because it is not comfortable to push harder and get outside that comfort zone and dominate a workout. I challenge you to push beyond the pain become uncomfortable, buck the convenience of fast food. If you can't control how your respond to a challenging workout or control what you put in your mouth are you really in control? Be in charge of your daily routine as Steve says "PUT A STAMP ON IT". Take life by the horns and hold on for the ride because LIFE IS GREAT!!!!!

TUESDAY

...rejoice in our sufferings, because we know that suffering produces perseverance; perseverance character; and character hope. And hope does not dissapoint us because God has poured out his love...(Romans 5:3-5)

Whenever times get tough and you wonder why things are happening the way they are remember that tough times builds character and prepares us for our future. Stay positive and be strong.


Warmup

foam roll
jump rope

WOD

20 toes2bars(t2b)
10 doubleunders(du)
15 t2b
20 du
10 t2b
30 du
5 t2b
40 du


We started boot camp today and had a ton of athletes take the first step to a healthier lifestyle. You all killed it today. Keep up the hard work and remember RESULTS ARE NOT GUARANTEED THEY ARE EARNED!!!

MONDAY

Endurance

Row 8000m

We had a great showing today, several people set PR's in Fight Gone Bad. Great job Guys!!! JDW also has lost 20 lbs and counting. Everyone keep the hard work up and fight through these hot August days. Remember to hydrate.