4.7.2014

Well, we were planning on moving the Sterlington 5am and 5:45pm classes to Sterlington High School track on Mondays, starting this week. But since we don't have boats to row on the track, we will remain in the training room for now! Bootcamp Workout Death by thrusters!

EMOM 1 Thruster, AHAP 5 Burpees (blue zone= 2 burpees)

+1 thruster every min until failure

Be sure to go as heavy as possible on those thrusters. Choose the heaviest weight that you can complete with proper form. No, it should not be comfortable... It should feel tough! Remember, progress happens outside of your comfort zone!

4.3.2014

Beginning this coming Monday, the Sterlington 5am and 5:45pm classes will move back outside to Sterlington track! Training Room Workout Thursday

3 Rounds 30 Sec Chin Hang 30 Sec Rest

For Time 21 DU (63 singles) 21 Box Jumps 24/20” (step ups, per leg) 21 SDHP 72/53# 21 Good Mornings 53/36# 21 HRPU 21 KB Snatches, per arm (21 push press per arm) 53/36# 21 Broad Jumps 21 KB Swings 72/53# 200m Run

Modify weights as needed, but go as heavy as possible with proper form.

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Bootcamp Workout Thursday & Friday

Tabata Squats 400m Run Tabata HRPU 400m Run Tabata KBS 400m Run Tabata Burpees 400m Run

Perform all 8 Tabata rounds of the exercise before moving to the run. Record lowest Tabata score for each exercise and all 400m run times.

4.1.2014

Bootcamp WorkoutTuesday

Twinkie eating contest! 7 min AMRAP Most Twinkies eaten in each class wins a gluten free cookbook!*

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Bootcamp Workout Tuesday & Wednesday

Wear blue in honor of Autism awareness day on Wednesday!

For Time 50-40-30-20-10 DU (x3 singles) Butterfly Sit ups

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* April Fools! Here's the real Training Room Workout...

3 RNFT...Rounds Not for Time, not Royal Navy Fitness Test!! Ahem, Milissa... 10 Step Ups per Leg, AHAP 10 Toe to Bar (Lying leg raises) -then-

800m Run (400m Run)

10 min AMRAP 5 KBS, heavy 10 Ring Pushups (HRPU) 10 Wall Balls

800m Run (400m Run)

3.31.2014

Bootcamp Workout For Time

30 Thrusters AHAP (15 Thrusters) 300m Shuttle Run* 30 V-Ups (20 Crunches)

20 Thrusters (10 Thrusters) 300m Shuttle Run 30 V-Ups (20 Crunches)

10 Thrusters (5 Thrusters) 300m Shuttle Run 30 V-Ups (20 Crunches)

*Shuttle run is 50m x6. Touch hand to ground at every change of direction.

3.27.2014

Don't forget... Lincoln Parish Park group run/walk this Saturday! Leave with us from Starbucks on Forsythe at 8:30am or meet us at the park at 9:15. Training Room Workout Thursday

10 min DU skill practice

In teams of 3, 20 min AMRAP A- 25 KBS B- Max HRPU C- Max Box Jumps *record total reps of "B" and "C". Reps only count as long as KB is swinging! Team members rotate once "A" finishes swings.

- Rest 3 min- 3 min AMRAP DU *Record total DU completed as a team, everyone working the entire 3 mins. Singles don't count!

-------------- Bootcamp Workout Friday

For time 10 Mountain Climbers (per leg) 10 Squat Jumps 10 Burpees 50m Run

9 Mountain Climbers (per leg) 9 Squat Jumps 9 Burpees 50m Run ...etc...

1 Mountain Climber (per leg) 1 Squat Jump 1 Burpee 50m Run

3.25.2014

Training Room WorkoutTuesday

3 rounds, 30 sec each: Hollow body hold Handstand hold (feet elevated pike) Chin hang (use bands as needed or body row hold)

Then, EMOM x 12 Odd mins: 5 wall balls 1 wall walk (10 plank shoulder taps, feet elevated)

Even mins: 5 toe to bar (lying leg raise) 5 broad jumps

------------ Bootcamp Workout Tuesday & Wednesday

For time: 400m run 60 Sec Plank Hold 50 Air Squats 40 Butterfly Situps 30 OH walking lunges (15R/15L) 20 DU (60 singles) 10 TGU Then go back up to 20 DU and finish at 400m run.

*30 min cutoff

3.24.2014

Mark your calendar for a group run (or walk!) this coming Saturday, March 29. We will leave from Starbucks (Forsythe location) at 8:30am to drive to Lincoln Parish Park in Ruston (weather permitting). If you haven't been there before, you're in for a treat! There are 10 miles of beautiful trails through the woods and a one mile paved loop around the lake. Bring your family and friends, go at your own pace and cover whatever distance you'd like! Don't forget your water and we'll provide post run/walk fruit to snack on. This is always a fun group trip, and we'd love to see everyone there! Entrance fee to the park is $2 per person, and credit cards are accepted. Bootcamp Workout

20 min AMRAP 20 KB Swings 20 Goblet Squats (Air Squats) 20 Burpees (10 Burpees)

3.20.2014

Don't forget to join us in the training room at 7pm on Thursday for some mobility work! Pick up a margarita on your way (or other drink of choice) and relax and roll... We'll have tea available, but if you'd like a stronger nightcap, be sure to bring it along! Join Shannon on Saturday at 8:30am in the training room for our weekend workout!

Training Room Workout Thursday

5 RFT 12 Thrusters 9 Burpees 6 Pullups --------

Bootcamp Workout Friday

3 RNFT 10 Single deadlift per leg* 12 Plyo HRPU (regular HRPU) 16 Butterfly Situps * Partner up so one partner performs deadlifts while the other does pushups and situps. For the DL, use 2 KB so you are holding one in each hand.

-then-

3 RFT, AHAP 12 KBS 12 Snatch+ Push Press* (6R/6L, switch sides as desired) 12 SDHP

* do 1 snatch, then one push press per side for 1 rep

3.18.2014

Training Room WorkoutTuesday

Partner Workout 16 min AMRAP, E4MOM 200m run both partners (at 0:00, 4:00, 8:00 & 12:00)*

A- 100m Farmer Carry (55#x2/ 35#x2) B- 10 HSPU (12 pike pushups) 10 Box Jumps

*Both partners must finish the run before either one can resume the circuit. When they resume, they will pick up right where they left off. Partners switch when "A" returns from farmer carry.

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Bootcamp Workout Tuesday & Wednesday

10 min AMRAP 5 UB DU* (15 singles) 5 Squat Jumps 10 UB DU (30 singles) 10 Squat Jumps 15 UB DU (45 singles) 15 squat jumps, etc

*for Unbroken DU, the rope can't stop. It's ok if you do singles between your doubles, as long as the rope doesn't stop.

-then- 8x100m run for time (run 100m, walk back)

3.17.14

Margaritas and mobility this Thursday! Following the last workout of the day, we'll meet in the training room at 7pm for some mobility work and margaritas! Grab a drink from Fiesta Linda or bring your own (bottle of wine, maybe?) and join us for some late evening rolling out and a night cap! Bootcamp Workout

2 RFT~ 20 min Cut Off 10 TGU- 5R/ 5L 20 Shoulder Tap HRPU 30 Killers 40 DU 30 Goblet Squats 20 Butterfly SU 10 Burpees