Tuesday, December 21, 2010

Holiday Workouts

 pictured: Myself and Relentless Boot Camp coaches at UTB

Keep on trucking through the holiday! Below are 6 workouts to keep you on point during our 2 week break. I look forward to seeing everyone ready to kick it into a new gear this New Year on January 3rd. 3, 2, 1 GO!!!!!!!!!!!!!!!!!

Workout #1-
10 pushups
10 thrusters
9 pushups
9 thrusters...all the way down to 1

3 rounds-
10 (right, left) 1-arm overhead squats
10 push press

Workout #2
3 rounds-
10 American swings
20 mountain climbers
short run

21-15-9 (perform 21 reps of everything, then 15, then 9)
Sumo deadlift high pull
Walking lunge with KB in front rack position
Russian swing
2-handed KB clean

Workout #3
As Many Rounds as Possible in 7 mins-
15 swings
10 (right, left) high pulls
10 KB situps

3 rounds-
10 V-up situps
20 supermans

air squat

Workout #4
5 rounds-
5 burpees
10 plank knee to elbow
15 American swings

3 rounds-
10 (right, left) KB snatch
10 KB situps

3 rounds-
15 pushups
20 KB lunge pass-through

Workout #5
Tabata "bottom to bottom" air squat
Run 1 mile
***Clock starts for run on rising from last squat. The Tabata bottom to bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. 

Workout #6
1-arm KB clean and press (complete a total of 21, 15, 9)
Russian swing
Sumo deadlift high pull
Overhead carry 100m down then switch arms and come back

4x400 with 90 second rest

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