5X Tabata

Complete 8 rounds of 20 seconds work followed by 10 seconds rest of:

below parallel squats

Australian pullups

overhead barbell pushpress 35/65

double unders

sit-ups

there should be no rest between exercises

post reps completed for each exercise to comments

please log in to see movement demos

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Andy goes OH with 165#!  My HELL Andy.  

 

Uni PC&J

10-8-6-4-2-1 reps each side of:

Unilateral power clean & jerk AHAP

Post weights acheived to comments.
Weights should increase as reps decrease.  

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Seems like every time we do a workout like this...someone rams a bar into their own face.  You should know...you COULD hypothetically lose a tooth while doing these workouts, right Mike?  Let's be careful out there!   

BTW Mike did NOT ram a bar into his face.  He said he wasn't sure what happened here. 

3 sets of 10

Perform 3 sets of:

10 back squats AHAP

then,... 3 sets of: 

10 OH DB strict press AHAP

then,...3 sets of: 

10 bent rows AHAP

Then,...

100 situps

Post weights for each set to comments.  

KB Cardio

4 rounds for time:

15 single arm (R) KB snatches  25/35
400 m run

15 single arm (L) KB snatches 25/35
400 m run

Post time to comments.

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Katie demos outstanding style between sets of Thrust-O-Rama!   

Thrust - O - Rama

Every minute on the minute for 20 mins perform:

10 thrusters 45/65

Post total number of reps accomplished to comments

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This is how I feel about this workout...

It Rocks from hell.   

"Maxi"

Complete max reps or distance in 1 set of the following: 

2 min. row - max distance in meters  
biceps db curls - strict 15/20
push-ups - strict 
sit-ups - army style
kettlebell swings - 26/35
air squats
pullups
OH db presses - strict 15/20
20" box jumps
OH db French triceps press - strict 15/25

Post individual max's to comments.  

- You have 25 total min to complete this workout
- 1st stop/pause ends set

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Q: "Hey Neil...My friend is pregnant and she heard it wasn't OK to exercise when you are pregnant.  Is this true?"  

A:  "Not really."   

Citizenship in the Nation

(compare to Nov 19)

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. 

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"High sock" Wednesday is mandatory for a good finish on this workout! 

SMOKIN' ladies!   

Heavy "D"

After a thorough warm-up complete 4 rounds of the following for time:

4 deadlift 95/185 (135/225 Rx+)
4 power cleans 75/135 (105/185 Rx+)
4 OH db push-press 25/45 ea. (35/65 Rx+)
4 knee up pullups

Post time to comments.
Scale as needed.

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Ragnar Team Run
by Lizz Bennett

Early Saturday morning the O. Zone Ragnar team headed out to do their first training together.  It was wet, it was cold, it was tough, and we knew we needed to sprint hard to be finished in time for the 8:45 workout. Our goal for the day was to do “Jim sprints”.  That’s a ¼ mile warm up and then a 4 min. sprint, all out up the hill on 900 North.  The hill goes up half a mile and from a 2% grade to about a 6%.  After the 4min. sprint we jogged slowly back to where we started, taking only 5min. to recover. Then we sprinted for 3min. followed by a 4min. recovery.  Then a 2 min. sprint followed by 3 min. recovery, a 1 min. sprint with a 2 min. recovery and ended with our final sprint of 30 sec.  We finished just in time for the workout, back at headquarters.  Oh yea, a very effective workout in half an hour. 

It was great to workout as a team for the first time!  What was even better was to have runners there that are O.zoners running with other Ragnar teams.  All of us are going to be ready for those 188 miles in June.  We will be the ones running every step up those mountains, we will be the ones sprinting to the finish line, we will be the ones that can walk normally the next day!

Run, Squat, Lunge, V-up, Burp

2 rounds for all for time: 

2 ladder runs (5 turn arounds at every 5 yds)
50 squats

then...

50 lunge steps
400 m run

then...3 rds of the folowing:

20 V-ups
30 yd sprint
10 burpees
30 yd sprint

Post time to comments.

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Boot camp was AMAZING this weekend.  I am very proud of what our boot campers were able to accomplish.  9 full workouts (several lasted well over an hour) in three days while doing burst cycle to the "T" is one HELLUVA accomplishment.  It was an amazing kick start to improved health and fitness.  Congrats girls!  And thank you for your effort and success.  You guys Rock!  

Some of the Boot Campers getting all "Rocky 4" and posing for a shot in the middle of our hike to the "B."   

 

Jones'n for 40

2 rounds for time:

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

Post time to comments.
Happy birthday Brent!  Congrats on the hundy!  You inspire.  

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If you'd have done the Boot Camp THIS is what would have been waiting for you after your third workout!  

MMMMM!  It was a PERFECT  meal.