Fitness Camp January: Week 4 Day 2

Shuttle Run Relay + Peripheral Heart Action

Shuttle Run Relay

Two teams
On go first person runs 10 yards and performs 10 Jumping Lunges then runs back to start
First person runs 15 yards and performs 10 Jump Squats then runs back to start
Second person in line starts when their teammate begins Jump Squats
First person then runs 25 yards and performs 10 squats then runs back to start.

Complete entire relay three times

Peripheral Heart Action

Kettlebell High Pull
Chin to Knees
Goblet Squats
Push ups

Each station is 30 seconds long. Counting your repetitions move from one station to the next without rest. Complete the four exercise as a group 8 times. The clock never stops so you will be training non-stop for 16 minutes.

When finished, your score will be the total amount of reps you get in the entire workout

Fitness Camp January: Week 4 Day 1

Classic + Planks

Planks

In push up position hold plank position for as long as you can. If you can hold for three minutes, expect to be challenged further.

Classic

15 Push ups

20 Burpees

Run 1 lap (50 Hill Climbers for St. Johnsbury)

Complete as many rounds as you can in 20 minutes

Fitness Camp January: Week 3 Day 3

Baseball + Partner Competition

Partner Competition

Pair up. One partner will start with Burpees counting reps in one minute. The other will perform Push press and count reps they get in one minute. After that minute compare total reps, and switch exercises so that you try to beat your partners score with that exercise.

Baseball

In two to four teams, one person from each team starts and runs to first base to perform 10 burpees, then to second base for 10 Sky and Ground Squats. When the person on team ahead of you reaches second base, you start. Third base is for Chin to Knees and home is Push ups both ten reps. When you have rounded the bases score a run for your team. We will play two ten minute games.

Newport 415

Game 1 Team 4 edges out Team 1 and 3 and 2 (21, 20, 20, 18)
Game 2 Team 4 with a sweep (22, 18, 18, 18)

Newport 530
Game 1 Team 1 wins 12- 10
Game 2 Team 1 sweeps 11- 10

St. Johnsbury
Game 1 Team 1 wins 18, with Team 2 in second with 16 points (Team 3 and 4 finished with 14 and 13 respectively)
Game 2 Team 3 wins 18- 17 over Team 4, with Team 1 and 2 score 14 points each

Fitness Camp January: Week 3 Day 2

"Your reputation is in the hands of others. That's what a reputation is. You can't control that. The only thing you can control is your character."

Dr. Wayne W. Dyer

Countdown + Mini Circuit

Mini Circuit

5 Burpees

10 Squats

Complete as many rounds as you can in 5 minutes

Countdown

Step ups

Push ups

Rows (Renegade Rows for Newport)

One Arm DB Snatch

Perform countdown for the four exercises going from 10 reps to 1 rep (some will start at 12) for each of the exercises. When finished record your time.

Fitness Camp January: Week 3 Day 1

Gasser + Strong to the Core

Strong to the Core

Push up plank x 20 seconds

Side plank left x 20 seconds

Side plank right x 20 seconds

Complete all for one round. We will attempt five rounds today. When transitioning from one position to the next don't let your knees drop to the ground.

Gasser

10 Thrusters Left Hand

10 Thrusters Right Hand

20 Burpees

30 Step Jumps (Step ups)

1 lap (50 Jumping Jacks St. Johnsbury)

Complete as many rounds as you can in 20 minutes

Fitness Camp January: Week 2 Day 3

Leg Power, Musical Kettlebells, and a little more

Musical Kettlebells

3-4 teams.

One less kettlebell is at the end of the area then there are teams. On go one person from each team runs to the kettlebells (St. Johnsbury ran down and back twice before being ablt to perform swings). The first people to get to the kettlebells perform 15 swings. The odd person out must either

A). run down and back and perform 5 Burpees (Newport)or

B) run down and back twice then perform 5 Burpees (St. Johnsbury)

Each person goes twice

Leg Power

Workout A

Run 2 laps (150 Hill Climbers St. Johnsbury)

Broad Jump Burpees x 50 yards counting reps

Box Jump x #Broad Jump Burpees (BJB)

Lunge Jumps x BJB

Squat Jumps x BJB

Run 2 laps (150 Hill Climbers)

Step ups x #BJB

Lunges x BJB

Sky and Ground Squats x BJB

Run 2 laps (150 Hill Climbers)

Workout B

Run 1 lap (75 Hill Climbers St. Johnsbury)

Broad Jumps x 25 yards counting reps

Step ups x # Broad Jumps (BJ)

Lunges x BJ

Prisoner Squats x BJ

Run 1 lap (75 Hill Climbers)

Step ups x BJ

Push ups x BJ

Sky and Ground Squats x BJ

Run 1 lap (75 Hill Climbers)

You are assigned one of the two workouts. Perform the workout once for time.

Sorry this blog is late. I got a little tied up Friday Night.

Yes the moment many of you have been waiting for has arrived.

Zachary arrived Saturday morning at 9:41 am. He looks strong, and has a determined look. He might be joining us for camp later this week to participate in workouts.

Well, maybe not:)

Fitness Camp January: Week 2 Day 2

Couplet Sprints







































We did some exercises today that we don't do as often as others. It was a good change of pace.





A. 5 Deep Rows (St. Johnsbury) 5 Single Leg Squats (Newport)


10 Push Press


8 Medicine Ball Slams





B 5 Burpees


10 Kettlebell Swings


8 1 Arm DB Snatch





Complete as many rounds as you can in 7 minutes. Rest two minutes then perform next circuit for 7 minutes.





C. 4 Deep Rows or Single Leg Squats


8 Push Press


6 Medicine Ball Slams





D. 4 Burpees


8 Kettlebell Swings


6 1 Arm DB Snatch





Complete as many rounds as you can in 5 minutes with a 2 minute rest between changing stations.


Baby update: Still no baby:(

Fitness Camp January: Week 2 Day 1

Dice Relay + Deck of Cards



















Today we brought out the gambler in all of us.

Dice Relay
4 teams. On go first person from each team runs toward dice and rolls dice. Perform exercise that corresponds to the number rolled. Then run back to start to tag teammate to go. Each person will go twice.




1's- Lunge Jump x 10 each leg
2's- Prisoner Squats x 10
3's- FREEBIE
4's- Burpees x 10
5's- Push ups x 10
6's- 40 Hill Climbers (St. Johnsbury) 1 lap (Newport)




















Deck of Cards


In the same four teams, as a team work through the deck of cards performing exercises for each card drawn. Perform individual exercises but work as a team to finish deck.





Hearts- Chin to Knees
Diamonds- Step ups (each leg)
Spades- Push ups
Clubs- Renegade Rows
Joker- 10 of each exercise
Ace- 11 reps
Face Cards- 10 reps
3's- WILD- choose exercise and perform 15 reps




















Round 2


When team draws first joker, every card value doubles. When the second joker is drawn, all cards return to normal value



Baby Update: Sorry no baby yet.

Fitness Camp January: Week 1 Day 3

Team Races

Warming up with an Alligator Crawl and Crab Walk sets the stage for a great workout.

Two Teams

Your goal is to score as many points for your team as you can in 10 minutes

Score points by completing an exercise

Dips x 15

Front Squat Push Press x 15

Overhead Squat x 15

Chin to Knees x 15

Kettlebell High Pull x 15

Newport 415

Team 1 wins game 1 108-106

Team 2 comes back to win game 2 116-109

And Team 2 solidifies the win in game 3 65-55!

Newport 530

Team 2 wins game 1 45-43 (despite having one less person)

Team 1 wins game 2 60-43

Team 1 wins game 3 to secure the win 34-24

St. Johnsbury

Team 2 wins game 1 89-76

Team 2 wins game 2 97-92

Fitness Camp January: Week 1 Day 2

Four Minute Madness + Planks








Planks


Hold for 3 minutes or for as long as you can





Five Stations, two exercises per station. You have four minutes to complete as many rounds as you can at each station. You have one minute rest between stations. All reps are 12 unless otherwise noted.





Station 1- Renegade Rows + Chin to Knees


Station 2- Sumo Deadlift + Burpees


Station 3- Prisoner Squat + Pushups


Station 4- Kettlbell High Pull + 30 High Knees


Station 5- 30 Hill Climbers + Lunge Jumps

Fitness Camp January: Week 1 Day 1

The dawn of a new camp. The dawn of a new year. Seems fitting that we set a benchmark at the beginning to determine progress as we leave behind old standards.

Tabata Time + 1/2 mile run for Newport

We tried some new warm-up material. The mobility of the hips are of major importance in camp. We pound on all areas of the hips daily.

Tabata Time

Push ups
Push Press
Sit ups
Squat

20 seconds of work followed by 10 second rest. Repeat for 8 straight sets. Only keep the lowest rep count in one set. That is your score.

1/2 Mile Run
We had two more people join the 'under 4 minutes club'

Congratulations to Jeff and Adrian

Baby Update:

Sorry, nothing to report. Due date is still the 12th. I'll keep you posted as developments occur:)