TGIF - Workout 4 Holiday weekend

Today's workout is all about Muscle Endurance:

Men = 95lb barbell
Women = 45 lb barbell

7 sumo dead lift high pulls
7 thrusters
7 hang power cleans
7 push press

- Do as many rounds as you can at max intensity for 20 minutes
- How many did you do?

Today's word is: FREEDOM

"Those who deny freedom to others deserve it not for themselves." - Abraham Lincoln

"In the truest sense, freedom cannot be bestowed; it must be achieved." - Franklin D. Roosevelt

Workout for today - Thursday 7/2/09

Thursdays Prescott Arizona workout: I want thank all the members at Freedom Fitness that attended my class yesterday. We had had a great workout.

To the Core! 400 core reps

Warm up: Bike, cross trainer, or treadmill for 10 minutes. 10 lunges, 10 air squats,

Exercise: 100 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

100 knees to elbows see the video

100 Wood chops 50 each side

100 Leg Raises

This is a timed workout, post your time.

The word of the day: Persevere: To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.

Workout for Monday

Monday's workout set the tone for the week! Plan your work and work your plan.

Warm up: 20 burpess 20 push ups 20 air squats, 10 x 40 yard sprints 20 box jumps.

Workout: Squat ( your body weight) and Dead Lift (your body weight) 5 Rounds
Do as many Squats as you can until you fail ( count the reps) then do as many Dead lifts as you can until failure. ( count the reps) Add your two totals and that is your score for the fist round.

Take as much time as you need between rounds and exercises. This is not a timed workout, you are trying to get the max score. You will complete 5 rounds and add the total.

Beginners: You can do 1/2 or 3/4 your body weight. If you do 1/2 your body weight divide your score ( number of reps) by 2 and that will be your total.

Word of the Day: Wellness: What are your keys to Wellness?

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