And it's Friday

Wednesday

-warm up

-7:00 class

-arm and ab ciruit

Cardio/Distance

Do main board WOD (see steves muslce palace)


Thursday

-warm up

-6:00 class

burpees
ring rows
ball slams
rowing
(complete designated number of reps at each station as a team)

-Cardio/Distance

20 minutes steady state cardio (your choice biking, rowing, or running)


Friday

-warm up

-Cardio/Distance

50-40-30-20-10-10-20-30-40-50 calorie biking/rowing
(rest as long as it takes to complete interval; i.e. 2 minutes for 50 calories 2 minutes rest)




Remember our next Boot Camp begins January 31st limited spots available. DO NOT MISS OUT!!!

TUESDAY

Warm up

300 jump rope

-3Rounds-
10 push up
10 squats

6:00 Boot Camp

3 Rounds
(1 min at each station)
-box step ups
-sit ups
- jumping jacks
-push ups
-kbs
-rest

Ab Circuit

7:00 Boot Camp

1-10
Burpee Boxjumps

2000m row relay

Cardio

3x 1000m row
(rest 3 min between rows; do not deviate more than 10 seconds on each row)

Monday

Warm up

300 jump ropes
500m row

Bootcamp

10-1

kbs and db thrusters
(to be done with a partner. You work, partner rest)

12 min amrap
5 push ups
10 situps
(to be done with a partner. You work, partner rest)

5 min abs

Cardio
8 rounds
30 sec on 20 sec off (rower or airdyne bike)

-the 30 seconds on should be all out efforts


Reminder we are starting our Valentine Boot camp on January 31st on Monday and Wednesdays at 5:45 pm. If you are interested or know anyone who is email me at michaelkfrierson@gmail.com There are limited spots available.



Here is an article that may help with time management, or at least keeping your sanity.

http://www.charlespoliquin.com/ForWomen/Articles/12/The_15_Rule.aspx

I'M BAAACCCK!!!!!

So its been a little bit since the last post. I know, I know I need to get on it. Well I promise we are here for the long haul. I hope everyone had a wonderful New Years and encourage all to be a better you in 2011. Set goals for yourself, tell someone, and be accountable for those goals. No goal is to big or for that matter to small, but please make specific goals that are measurable. A good example of this is I want to loose 20 pounds by March 14th. A bad example is I want to lose weight. See the difference? So make your goal for 2011 known, measurable, and stick to it. Some goals can be attained easily some will take more work and that's ok. JUST DON'T GIVE UP! NEVER EVER GIVE UP!!!

Here is a little food for thought that Jeri stumbled upon. It's never too late.





http://fitbie.msn.com/get-fit/secret-being-fit-life/page/2?gt1=50003

Operation 70's BIG

Monday

Bench
3x3

2 max set of pull ups

A1 Bent over row 3x10
A2 Power clean 3x6

2 max set ups of weighted pull ups


Tuesday

5x3 weighted box jumps 42" box/ 20# vest
3x8 FFE lunges
3x10 RDL

Ab circuit

Thursday

70's BIG

4x15 dumbbell bench

A1 3x8 weighted pull ups
A2 3x10 band pulls

B1 3x6 shoulder press
B2 3x 10 lat raise

C1 3x10 clean shrugs
C2 3x10 barbell curls

Can you tri?

Hey guys I know its been a little while. We had several members of the gym participate in the local Mighty Magnolia Tri this past Saturday and the smashed yet. GREAT JOB guys and gals. Now that the tri is over it is time to get 70's big. Over the next couple of months I will prescribe to a strength program and cut back on the endurance part of my program, so if you are looking to put on some muscle and increase strength then jump on the train and lets ride.

Monday

3x5 bench
2 sets max pull ups

A1 3x10 bent over row
A2 3x5 hang power clean

2 sets max weighted push ups


Tuesday

42" box jumps 8x3
FFE weighted lunges 3x8
RDL 3x8
Toes to bar 3x15


Wednesday

REST