Citizenship in the Nation

Citizens of the FitZone Nation are to organize into teams of 5.  Teams will continually perform reps of exercises (below) in unison until each individual member has sprinted/run to East wall of the parking lot (approx 100 meters) and back.  This will be done while the other members of the team are pounding out reps.  Upon returning to from the sprint/run the runner will continue with reps of the exercises while the next runner(s) goes.  The exercises are as follow:

high sumos 25# f/35# KB/DB
push ups
jumping pullups 
situps
burpees

- Each team is to keep track of total reps and time of finish.  
-The winning team is determined by calculating the total time in seconds it took to complete the workout minus the total reps.  
- The team with the lowest over-all score - WINS.  

No team finishes alone. 

---------------------------------------------------------------

We dedicate today's workout to the Scott Jones Family in the name of Jennifer.  Jennifer has been ill for many years and as a member of the O.Zone Family we want to do all that we can to help her.  Starting today, and all throughout the next several months, we will be taking donations made out to Scott Jones to help one of our own with their financial burdens.  Please donate whatever you can within your means to help out this great family.  We will be taking donations today during workout times which will go from 6:30 AM until noon.  Classes will begin every 45 minutes.  Thank you for your generosity.

Burp - O - Rama

Every minute on the minute for 20 minutes perform: 

10 burpees

Post total reps completed to comments

--------------------------------------------------------------------------------

/p>

Lemon

For time:

400 m sprint
400 m OH extension carry 10/25
400 m sprint
400 m curl carry 10/25
400 m sprint
400 m R side bucket carry 10/25
400 m sprint
400 m L side bucket carry 10/25
400 m sprint 

Post time to comments.

---------------------------------------------------------------------------------

/p>

Up-Downs

(Compare to Dec 1)

Two rounds of each:

5 min "Up-Downs" Run in place - do 1 burpee on the whistle - cont. running.
5 min "Down-Ups" Continuous situps - do 1 tuck jump on the whistle - cont. situps

Instructor will blow whistle no less than 4x per min.
Post total up/downs and down/ups to comments.  
You may consider wearing extra butt padding.  I'm just sayin.  

--------------------------------------------------------------------------------

Zaida teaches Ash how to do weighted situps.   

Power Squat Cleans

For completion:

50 Power Squat Cleans 75/95 (Rx+ = 95/135)

post Rx to comments. 

---------------------------------------------------------------------------------

Meg shows her O.Z pride at the Red Rock 1/2 marathon by getting our logo tatoo'd on her neck!  If YOU feel like showing your O.Zone pride in a race or ANYWHERE else...we can hook you up.  We've got tons of these!   Time = 1:53!

"JJ"

20-15-10-5 reps of:

Body weight deadlift
db thrusters 20/30 ea. hand
Burpees

Post time to comments

------------------------------------------------------------------------------

 

O.Z Challenge:

We challenge you to run 1 mile per day for 6 days this week.  Post times for each mile run to comments along with all other comment posts.    

Run, KB / Row, KB

3 rounds for time:

400 m. run
25 KB swings 35/53

500 m. row
25 KB swings 35/53

Post time to comments

----------------------------------

I'm not completely sure this is true...

STAB Medley

STAB = (shoulders, triceps, abs and biceps)

Class does reps in unison on trainers count:

Shoulder Medley / 4 rounds

            -front raise / 20 r  15# f/20#m

            -upright row / 20 r  15#f/20m

            -overhead press / 20 r  15# f/ 20# m

     

Triceps Medley / 4 rounds

            -narrow push-ups / 10 r  BW

            -skull crushers / 20 r  15# f/ 20# m

            -OH French press / 20 r  15# f/ 20# m

 

Ab Medley / 4 rounds

            -full sit-ups / 20 r / BW

            -R side up / 20 r / BW

            -L side up / 20 r / BW

            -Superman back ext's / 20 r / BW

 

Biceps 21’s / 4 rounds   (see demo)      

            -bottom to half / 7 r  15#f/20m

            -half to full / 7 r  15#f/20m

            -full / 7 r / 15#f/20m

Damned few people in the history of FZN has EVER RX'd this workout.  Just throwing that out there! 

------------------------------------------------------

Troy demos a perfect heel raise. 

JP Leg Shredder

On trainers count: (if off-site do each rep slowly)

Four rounds of:
 20 BTB squats  (squats that begin and end in the bottom of the movement)

then,

Four rounds of:
 20 SLD's 15/20

then, 

Four rounds of:
20 heel lifts

then, 

200 walking lunges 

--------------------------------------------------------------------------------

Juliann models the position you are likely to spend some time in after this workout she helped create which also bares her name!   

  

FitZoner

This is our benchmark workout: (compare times to Oct 11)

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

For time:

1 mile run
150 squats
75 pushups
50 pullups

Post time to comments.

All movements can be partitioned but the run.

---------------------------------------------------------------------------------

Happy birthday Becs.  29 never looked so good!