Monday 6/12/17

dont quit

5 Min
Buy in: :30 Handstand Hold

then

Coaches Choice

18 Minutes
500M Run – (One big lap around track then around building)
12 DB or Barbell Thrusters
12 Burpees

20 Sit Ups

Rest 2 Minutes

5 Rounds

10 V-Ups

50 Bicycle Crunches

 

 

 

Saturday 6/10/17

run faster5 Minute Warm Up

Buy in- 400 meter run

Then Coaches Choice

 

 

12 min AMRAP
3 Burpee
12 Weighted Sit ups

100 meter run

6 Burpee
12 Weighted Sit Ups
9 Burpees

100 meter run

12 Weighted it ups

 

12 Burpees

12 Weighted Sit Ups

100 meter run

 

15 Burpees

12 Weighted Sit ups

100 meter run

 

Rest 2 Minutes

 

Round 2~ 8 Min AMRAP

25 Air Squats

10 Pull ups

:30 Plank Hold

Friday 6/9/17

line in sandWarm Up

Buy in: :20 handstand hold or :20 Straight or plank + 20 Sit ups

Then coaches Choice

 

WOD
2 Rounds
10 Min AMRAP (1:30 between each round)

10 DB Thrusters
15 Wall balls
40 Russian Twist

Thursday 6/8/17

5 Minutes

Buy in- 10 Burpees + :30 second wall sit

Then

Coaches Choice

 

20/10’s

4 AMRAPS- 5 Minutes per Station- 1 Min Rest between stations
1) 9 Lateral Burpees (Over PVC)
5 Air Squats
20 sit ups

2) 10 Hollow Arch Rocks
15 Leg Lifts with Hip Lift
20 Toe Touches

3) 6 Box Jumps
12 Step Ups

4)  100 meter Farmer Carry

200 meter row

 

Cash Out?

Wednesday 6/7/2017

 

Warm Up

Buy In- 200 Meter Run

Then

Coaches Choice

 

WOD-

18 min AMRAP- 

20 Air Squats

10 Pull Ups

20 Weighted Sit Ups

400 meter run

 

Cash Out?

Tuesday 6/6/17

change5 Min AMRAP
Buy in- 20 Toe touches + :30 Hollow Hold

Then

Coaches Choice

12 Min AMRAP
8 Push Ups

10 Burpees
20 KB Swings- American

100 meter run

 

Rest 2 Minutes

8 Minutes

15 Goblet Squats

10 Superman

20 Russian twist

 

 

 

 

Monday 6/5/17

Warm Up

Buy In-

10 Candlesticks

50 bicycle crunches

then

Coaches Cjoice

4 Rounds

5 Min AMRAP

1 min Rest btwn rds

7 Toes to Bar

14 Front Rack DB Lunges

28  Jump Ropes (or 20 Double Unders)

Saturday 6/3/2017

5 minutes

buy in-1 minute plank

then coaches choice

 

21 min- partner workout – if you complete the reps before your partner, you have the choice of sit ups, vups, plank, hollow hold…etc any an movement

400 meter run together

30 burpees together

30 wall balls together

30 hr push ups

 

Friday 6/2/2017

5 minutes

buy in- 1 minute plank

Then coaches choice

9 minutes

6 man makers

10 DB push press

12 DB rows

rest 1 min

9 minutes

8 toes to bar

10 push ups

50 jump ropes

BOOTCAMPERS OF THE MONTH FOR JUNE…

Today, we’d like to recognize TWO Bootcampers of the month for June, Ava Cherry and her dad Don Cherry!

Don and Ava have been here at Maximum Fitness since November 2016!  Ever since they started, they have been FULLY committed and on board.  We love watching them work hard and work out together.  It has been fun watching them progress and do it together!  They push each other every day they are in here, and bring in a great attitude every time they walk in the building.

We really enjoy having them in class, and we know others do as well.  We look forward to watching them progress even more!

Congratulations Don and Ava!  We are proud to have you both here at Maximum Fitness!