Daily Workout 2/10/2010

Complete with a partner at each station.

PHASE 1--
20 seconds per exercise, complete 2 sets of strength exercise before moving onto next station.

BOSU Pushups (Partner performs Jump Ropes)
Wall Ball (Partner performs Jumping Jacks)
DB Cleans (Partner performs Fast Feet)
Kettle Bell Swings (Partner performs Mountain Climbers)
Burpees (Partner performs Air Squats)

PHASE 2--
Max Rounds in 10 Minutes!
5 reps of Iso Abs To Top Pushup
9 reps of Jump Lunges
13 reps of V-Ups or Sub Double Chin to Knees

PHASE 3-
30 seconds-25 seconds-20 seconds
45 Degree DB Punches

Sprint 400m

Just a reminder if you haven't done so already, register and let me know if you are doing the Cupid 10k Night Run this Friday in San Antonio at 8pm.

AM North Austin Boot Camp Times For Phase 2:
Joel-8
Binji-8
Becca-7
Erin-7
Claire-5
Diana-5
Thomas-5
Michelle-5
Bobbi-5
Amparo-5

Daily Workout 2/8/2010

Here is the workout for tonight's 7pm North Austin Bootcamp class, 6am North Austin Bootcamp Wednesday, and 6am Cedar Park Bootcamp Wednesday.


20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Daily Workout-2/2/2010

Workout for Cedar Park Boot Camp.

20 Renegade Rows
20 Box Jumps
20 Pull Ups
20 Reverse Lunge to Kettle Bell Press
400m Run
16 Renegade Rows
16 Box Jumps
16 Pull Ups
16 Reverse Lunge to Kettle Bell Press
400m Run
12 Renegade Rows
12 Box Jumps
12 Pull Ups
12 Reverse Lunge to Kettle Bell Press
400m Run
8 Renegade Rows
8 Box Jumps
8 Pull Ups
8 Reverse Lunge to Kettle Bell Press
400m Run

As fast as you can for time!

Challenge Yourself February 12th!

I would like to invite everyone out to challenge themselves on February 12th with a 10k trail run! It is going to be a great workout and alot of fun.

About Cupid's 10K Trail Run
The race will start at McAllister Park Pavillion 2 at 8PM on Friday the 12th of February and run into the park off of Jones Maltsberger. Runners will follow trail marked with orange marking tape, arrow signs and glowsticks to the finish. There will be 1 water stop approx half way. The trail can be straight and smooth to windy, rocky and rooty. Headlamps are HIGHLY encouraged as you will run through pitch dark, heavily wooded trails. All runners will receive technical shirts, excellent support, a burger, fries and drink and free cold beer while it lasts, after that you are on your own. There will be a post race Valentine's mixer and raffle inside of Momak's after the race.

Let me know if you sign up. You can register here

Daily Workout 1/27/2010

Today's boot camp workout is as follows:
5 Pike Pushup
10 Sumo Deadlift High Pull
15 Butterfly Situp
20 KB Swings

As Many Rounds As You Can in 20 Minutes!

AM Group-
Becca-5
Michelle-5
Colleen-5
Erin-5
Jerry-5
Megan-6
Suzanne-5

7PM Group-
Dana-6
Sandy-6
Michele-6
Terri-5
Tanya-7
Amparo-6

DPS Workout Tonight

Just a reminder to everyone in the North Austin Boot Camp, that tonight we will be meeting at the DPS fitness course for a grueling obstacle course! Expect to find the ropes, pullups, kettlebells, medicine balls and big walls to jump over!

If you need help locating the fitness course please give Andrew Hall a call.

1/13/2010 Workout

Awesome job to everybody who completed the workout yesterday!

Workout-
50m Walking Lunges
15 Situps
10 Deadlift (Men-95lb, Women-60lb)
5 Pike Pushups
50m Standing Broad Jumps
Repeat 4 times for time