Wednesday 6-27 5:30pm

TGU alternating hands each rep
10:00
Swing or burpee
:30
jog 1:30
6 rounds, 3 of each exercise

Tuesday June 26th 6am

Walking lunge- 4 directions

Circuit x3
C&P :30/:30
Row :30/:30
Squat 1:00
Slingshot :30

Swing :30 on :30-1:00 off
8 rounds

Monday June 25th 5:30 pm

A1-C&P :30 per arm
A2-Row :30 per arm
B1-Reverse Lunge :30 per leg
B2-Pushup 1:00

Thruster 4x:30 on :30 off
Swing 7x:30 on :30 off

Thursday 6-21 6am

Technique practice/teaching the clean.

Reverse lunge :30
Row :30/30
3 rounds

Swing 1:00
jog 1:00
rest :30
4 rounds

Wednesday 6-20 5:30 pm

Technique practice/teaching the clean.

Reverse lunge :30
Row :30/30
3 rounds

Circuit
1:00 on 1:30 off
Sandbag DL, Clean or Snatch
Swing
Slingshot
Burpee

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest

Tuesday 6-19 6am

Walking lunges, 4 directions

pushup ladders 3,6,9,12
repeat for two total rounds

Burpee:30
swing :30
Jog 1:00
rest :30

5 rounds

Monday june 18th 6pm

Walking lunges, 4 directions
Partial getups
to seated
2x5/5
to lunge
2x5/5
full range
2x5/5

Burpee :30
Swing :30
jog 1:00
rest :30
repeat, 4 total rounds

Friday June 15th 6am

C&P 3x:30/:30
Row 3x:30/30

Riffer madness:
High Pull ladder w/partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10

Thursday 6-14 5:30 pm

C&P 3x:30/:30
Row 3x:30/30

RKC press and walk + swings for 12:00.
1 hand farmers walk 2 sets ( to get the KBs back to the car.)

Thursday 6-14 6am

Walking lungesForward, Backward, Lateral

Get-up 10:00
alternating 1/1 with partner

Slingshot 1:00
Swing 1:00
Jog 1:004 rounds

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest between

Wednesday 6-13 5:30 pm

Walking lunges
Forward, Backward, Lateral

Get-up 10:00
alternating 1/1 with partner

Thrusters :30 on :30 off 3 rounds

Slingshot 1:00
Swing 1:00
Jog 1:00

4 rounds

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest between

Tuesday June 12th 6am

Get ups alternating with partner 1/1
10:00

Walking lunges, 4 directions

Swings & run 1:00/1:00
5 rounds

Monday June 11th 6pm

Walking lunges, 4 directions

Get ups alternating with partner 1/1
10:00

Swings & run1:00/1:00
5 rounds

"90 second abs"
Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest

New bootcamp photos

Is this some crazy rain dance Shane made up? No, it's a drill based on Thai boxing techniques. It's great for the obliques!

Here is Phillip, Elizabeth, Shane and Heather doing snatches until I got tired.

After I got tired I had them do swings.

Friday June 1st, 6am

Windmill technique teaching
3x3/3

Snatch,
Burpee,
V-up
21-15-9 for time

Thursday May 31st 5:30 pm

C&P
Rows
ladders 3,5,7,9x2

Snatch,
Burpee,
V-up
21-15-9 for time