Workout for today - Thursday July 9th 2009

Today's workout is a max effort day. We will be pushing some weight!

Warm up: Jump Rope, Box Jumps, start with 12" box and move your way up and record your highest jump. Advanced Plyomtric warm up Medicine Ball Push Ups

Checkout this 55' box jump wow!

Workout: 4 sets of 4 reps each. Get yourself warm so the first few sets to get to the weight that you will be able to do for 4 reps don't count. Once you have found correct weight that you can do 4 reps with start your sets.

Front Squats
Shoulder Press
Thuster

Word of the day: Volunteer. In your own way try to give back to others that might need a little help.

Workout For the Weekend!

WEEKEND WORKOUT: Push till you can't push no more!



Warm up 20 burpees, 20 jumping jacks 20 shoulder rolls and run 400 meters

The workout: Shoulder press, push press or push jerk

On the minute with a continuous clock running you add an extra rep every minute.
Example 1st min 1 rep, 2nd min 2 reps, 3 min 3 reps... keep going until you can not do the amount of reps within the minute... For example 10 mins and you cant finish 10 reps your number is 9.
Men 135 lbs
women 65 or 45 lbs

The word of the weekend is: Integrity