Abmat Sit Up

Monday, February 19, 2018

Workout: 9 Minute Rounds x 4
Group A: 9 Minutes
Bike Erg – Damper set to 4/Steady continuous pace @ 65rpm
-every minute sprint for :20 seconds @ 85-90 rpm
*rest 2 minutes and switch out with Group B

Group B: 9 Minutes
:45 seconds ON/:15 second TRANSITION
S1 – Bumper GTO (45/25)
S2 – Weighted ABMAT Sit-ups (Bumper 45/25)
S3 – Front Hold Bumper Lunges (45/25)
*rest 2 minutes and switch out with Group A.
REPEAT this sequence for a total of 4 rounds

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Thursday, November 23, 2017

Workout: “Thanksgiving Sampler”
1-mile Run
Then
50-40-30-20-10
Double Unders
Abmat Sit-ups
*4 Rounds of the “Chief” in between sets
Then
1-mile Run
Then
4 Rounds:
500 Meter Row or 40/32 Calorie Airdyne
25 Wallball Shots (20,14)
*Chief = 3 Power Cleans (135/95) + 6 Push-ups
**Vest is optional

Friday, October 20, 2017

Skill: 4 Sets of:
:30 Hollow Rock Hold
5 V-ups
10 Hollow Rocks
*Rest 1 minute in between rounds

Workout: As Many Rounds as Possible in 20 minutes of:
400 Meter Run
15 Overhead Squats (95,65)
20 Abmat Sit-ups
30 Slam Balls (20,10)

Accessory: 4×12 Bent Over Dumbbell Rows, alt:

Wednesday, April 26, 217

Strength: Your Choice
100 reps for time of:
Bench Press (135,75)
or
Kettlebell Swings (53,35)

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull- ups
Hand Release Push-Ups
Abmat Sit-up
Slam Ball (20,10)
*100m run in between sets

Accessory: 100 Banded Pull Throughs

Wednesday, September 21, 2016

Strength: Every minute on the minute for 10 minutes of:
6 Thrusters (65,45)
10 Abmat sit-ups

Workout: Every 3 minutes, for 18 minutes (6 sets) of Push Press:
Set 1: 5 reps
Set 2: 3 reps
Sets 3-6: – 1 rep

bootcamp-for-boobs

Come and Help raise funds for the Pink Lemonade Project As Joe, Dave and Ryan and agreed to be a part of the Pink Brigrade! Reserve your spot at the front desk.

Friday, September 16, 2016

Strength: Every minute on the minute for 14 mintues of:
Odd: 3 Power Snatches
Even: 1 Power Snatch + 3 Overhead Squats

Workout: With a Running Clock
From 0:00-3:00, perform 3 rounds of:
3 Pull-ups
6 Push-ups
9 Ab-mat sit-ups
From 3:00-6:00, perform 3 rounds of:
4 Pull-ups
8 Push-ups
12 Ab-mat sit-ups
From 6:00-9:00, perform 3 rounds of:
5 Pull-ups
10 Push-ups
15 Ab-mat sit-ups
From 9:00-12:00, perform 3 rounds of:
6 Pull-ups
12 Push-ups
18 Ab-mat sit-ups
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional Pull-up, 2 additional Push-ups and 3 Ab-mat sit ups

bootcamp-for-boobs

Come and Help raise funds for the Pink Lemonade Project. Owners Joe, Dave and Ryan have agreed to be a part of the Pink Brigrade!

Reserve your spot at the Front Desk.