KYA Bootcamp “300″ Workout
KYA Bootcamp 300
You have done all of these exercises and should have a pretty good idea what they are. If the word is highlighted it has a video that is associated with it and you can click on it to see how the exercise is done. This is 300 reps and should be a great full body workout to be done on the gym open days. Start at the top and complete the required reps in each exercise before moving onto the next. Just set it up and then storm through for time! Make sure you keep track of your total time.
20 Wall Balls - Wall Ball…[mov][wmv]
20 Jumping Pull ups Jumping Pullups…[wmv]
20 Walking Lunges (10 Each leg) Walking Lunges…[wmv][mov]
20 Tire Slams with sledge hammer ( 10 each arm)
20 Air Squats
20 Box jumps ( highest you feel comfortable with)
20 sit ups
20 burpees – Burpee Demo…[wmv]
40 skips with the jump rope – Basic Bounce, Buddy Lee…[wmv][mov]
20 lengths of the turf track
20 box jump step ups with dumbbells
20 jumping jacks
20 wall balls
WOD – Saturday June 27th, 2009
Warm up (start right away)
500 m row
3 rounds of
10 box jumps
10 kettlebell swings
5 minutes of skipping
WOD
a) Pullups – 25 reps
b) Deadlifts with 135lbs / 95 lbs – 50 reps
c) Pushups – 50 reps
d) 24 /20 inch Box jumps – 50 reps
e) Floor wipers – 50 reps holding 135 /95 lbs
f) Single-arm Clean-and-Press with Kettlebell (orange / yellow) – 50 reps (25 each arm)
g) Pullups – 25 reps
Stations will be set up and you may have to rotate to different places in order to keep the intensity high and not rest in between different exercises.
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History of the Battle of Thermoplae and the Movie 300
