Bootcamp Fitness KC » Coach Rut

M.E. Deck Power Snatch 022712

Coach Rut — Mon, 27 Feb 2012 10:00:16 +0000

Max Effort Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

For Time:

1000M SkiErg (Row 1500)
50 Wall ball
40 DB PP (45/25)
30 Pull ups (Chest to Bar)
20 Barrier Lateral Hop Burpees (20″ barrier / 12″ barrier)
10 Warrior Sit Ups

M.E. Floor Press 022412

Coach Rut — Fri, 24 Feb 2012 10:00:51 +0000

Max Effort Floor Press 5-5-5-3-3-3

Rest 5:00

AMRAP in 12:00

8 Overhead Squat @ 95lbs/65lbs
8 Chest to Bar Pull ups

M.E. Box Squat 022212

Coach Rut — Wed, 22 Feb 2012 10:00:24 +0000

Dr. Toby Scott

Max Effort Box Squat 5-5-5-3-3-3

Rest 5:00

MJ Special

20 Deck Cleans (135/90 lbs)
20 Toes to Bar
20 Front Squats
20 Toes to Bar
20 Deadlift
20 Toes to Bar

M.E. Deck Power Snatch 022012

Coach Rut — Mon, 20 Feb 2012 10:00:25 +0000

Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

DanDan for Time

12-9-6

Back Squat (155/105 lbs)
Overhead Squat
Push Jerk

M.E. Standing Press 021712

Coach Rut — Fri, 17 Feb 2012 10:00:09 +0000

Max Effort Standing Press 3-3-3-1-1-1

Rest 5:00

As many rounds as possible in 12 mins of:

4 Tarzan Pull-ups
6 Push-up (clapping)s
8 Split Jumps
10 Diagonal Ball Slams (20/15) Post total rounds.

M.E. Front Squat 021512

Coach Rut — Wed, 15 Feb 2012 10:00:19 +0000

Boo with Boyer

Max Effort Front Squat 3-3-3-1-1-1

Rest 5:00

For Time:

20 DB Push Press (45% of body weight)
20 Toes To Bar
18 DB Push Press
18 Toes To Bar
….

2 DB Push Press
2 Toes To Bar

M.E. Hang Power Snatch 021312

Coach Rut — Mon, 13 Feb 2012 10:00:53 +0000

MJ, Kam and Dan

Max Effort Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

Pushing Annie

50,40,30,20,10

~Double Under Jump Rope
~Ab Mat Sit Ups
~Push Ups (Hand Release)

M.E. Standing Press 021012

Coach Rut — Fri, 10 Feb 2012 10:00:48 +0000

Max Effort Standing Press 5-5-5-3-3-3

Rest 5:00

30 Rounds for Time

1 Pistol (RT)
1 Pistol (Left)
1 Dead hang Pull up

M.E. Front Squat 020812

Coach Rut — Wed, 08 Feb 2012 10:00:03 +0000

Dr. Dan

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

3 Rounds for time

5 Deck Power Cleans (60kg / 40 kg)
10 Push Ups
15 Pull ups

M.E. Hang Power Snatch 020612

Coach Rut — Mon, 06 Feb 2012 10:00:51 +0000

Max Effort Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

For Time

20 Wall balls 20/14 lbs
30 Toes To Bar
40 Ball Slams 20/15 lbs
50 Warrior Sit Ups
60 Reverse Alternating Lunge (30 / side…knee to kiss the deck
70 Squat Thrust
80 Double Unders