Workout of the Day (WOD)

My boot camps are held Monday, Wednesday and Friday at 5:30 a.m. and 7 a.m. The 5:30 a.m. crew is outdoors at Turlock Junior High Monday and Wednesday and at the gym on Friday, while the 7 a.m. crew is inside at our gym all 3 days. Sometimes both sessions do the same workout, but some days I switch it up a bit.  I will be posting our workouts AFTER we complete them. I have found that when I post the workout before we do it, people miraculously get "sick" or are "going out of town." I understand...when I see a workout full of burpees and heavy cleans, I suddenly feel nauseated. I'll just avoid that whole dilemma and keep it a surprise until we've completed the workout. Many of the workouts can be done as long as you have room to move and maybe a few pieces of equipment. This means that anyone can do these workouts, anytime, anywhere. No more excuses!  However, we all know that we push ourselves a lot harder when we workout with others and have a coach watching us. (Running 2 leisurely laps rather than a fast mile and only 1 set of 10 push ups instead of 3 sets of 20 seems totally fine when you're exercising alone. We've all been there). Without further ado, here are Monday and Wednesday's workouts:

Monday                                                           

5:30 a.m.                                                          

3 Rounds for Time:                                                                                   

      -800 m. Run                                                     

      -25 Back Extensions                                        

      -25 Weighted Sit Ups                                                              

      -50 Air Squats                                                 

                                                                               

*Fastest time: Nicole-23:06                                    

  
7:00 a.m.                                                                          
Barbell Complex: 4 Rounds Not for Time (5X=1 Round)                                                             

     -Clean

     -Front Squat

     -Push Press                         

     -Back Squat

     -Push Press      
    *Note: Cannot set the barbell down until each lift has been completed 5 times.
     5 burpee penalty for setting barbell down.                                                          
     -Row 400 m. between each round                                 

                                                                               

Wednesday                                                          

5:30 a.m.                                                              

*2 min. at each station. 1 min.                              

  rest between each station. Score is

  total reps.                                                                   

   -Lunges                        -Dumbbell Thrusters             

   -Single Arm Snatch      -Burpees                                 

   -Dips                             -Sit-Ups                                  

   -Dumbbell Swing         -Run Stairs                             

   -Step Ups                      -Jump Rope                           

*Most Reps: Nicole-696

 7:00 a.m.

As Many Rounds as Possible (AMRAP)
   -Row 250 m.
   -20 Push Ups
   -20 Weighted Sit Ups

*Most Rounds: Robin-5 

Friday's WODs will be posted tomorrow afternoon. Thank God it's almost Friday (TGIAF)!

Proper squat position: Thigh below the crease of
the knee, weight in the heels, chest up.

Holly working on her cleans. Rosie looks impressed.