Team Scream

Assemble into teams of 2 people and complete the following for time:

1000 m row
50 burpee pullups
100 pushups
150 wall-balls
200 high sumos 45/65
300 double unders
800m run

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Rules: 
1.  While one teammate is completing reps the other must be holding an ab bridge.  
2.  If the teammate holding the ab bridge touches down teammates must switch.
3.  No reps may be counted unless the ab bridge teammate is in position.  
4.  If the ab bridge teammate touches down while the other teammate is running THAT teammate loses the Rx.

Troy and I are double teaming these raisin filled cookies!  I wish today's workout was as easy.  Thanks Judy!   

Blast Off

10 sit ups, (blast off) sprint to the wall
10 push ups, sprint to the wall
10 squats, sprint to the wall
10 burpees, sprint to the wall

Rest 1 min.
Repeat with 5 sit ups, push ups, squats, burpees
Rest 1 min
Repeat with 3 sit ups, push ups, squats, burpees

Jumps
5 wall jumps
5 line jumps

FitZoner

This is our benchmark workout: (compare times to May 31)

My "SuperFits" can do this in under 20 min. 

For time:

1 mile run
150 squats
75 pushups
50 pullups

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All movements can be partitioned but the run.

Whitney practices her sweat angel technique.   

Jones'n for 40

(compare times to Apr. 25)

2 rounds for time:

40 kb swings 25/35
40 squats 
40 O.Z pullups
40 lunge steps
40 OH db presses 15/20 
40 KB high sumo 35/54
40 triceps OH french press 15/25
40 back ext
40 tick tocks (20 per side)
40 db biceps curls 15/20

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For inspiration, you don't have to look much further than a guy who lost more than a hundred pounds last year.  Congrats Brent!

Deads & Double Unders

5 rounds for time:

15 dead lifts 95# f/135 # M

25 double unders

Then, run 1.5 miles

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Chaney makes clapping pushups look cool. 

Ozone Cyclist WINS the Chalk Creek 50 miler!

Darin and Ryan at the finish of the Chalk Creek

Ryan LeMone won first place at this years Chalk Creek 50 miler! Congratulations!

O.zone is sponsoring the Lindon Days Racing Criterium August 4, at 6:00pm.  For more information check out lindoncity.org where you can pre-register.  There will be a race for everyone, all abilities.  It will be a great event and we look forward to seeing you all there!

This Weeks Cycling Workouts

Tuesday

5 mile warm-up followed by 4 X 5 minute hill sprints with decreasing recovery.

5:00 uphill sprint in toughest gear. 5:00 recovery

5:00 uphill sprint in medium gear, 3:00 recovery

5:00 uphill sprint in easy gear, 1:00 recovery

5:00 uphill sprint in toughest gear- 5 mile cool-down

Thursday

2 mile warm-up followed by 2 X 10 mile uphill sprints at maximal effort with 10:00 recovery between each 10 mile climb. Maintain the same cadence and speed for each 10 miler.

2 mile cool-down

Saturday

Let's get that Century TT in today! Treat it as a race!

Stations II

For max reps

Complete 2 min. of each:
Fish row
Over and under box climb
Bean bag toss
Monkey bars
Ball roll

Rest 1 min. and repeat

Burpee Surprise

For Time:

25 burpees
25 burpee - pullups
25 burpee - box jumps
25 burpee - OH DB presses 15/20 ea
25 burpee - high sumo 45/65

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Kid's class starts today!  Contact Meg or the front desk for more details.   

O.Z is Closed for 24th

We take all major holidays off at the O.Z.  The 24th of July is a major holiday in Utah.  It is our founder's day.  Have a great weekend.  We will see you next week.   

Workouts suggestion:  

For time:

2 mile run

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