Benchmarks

What a great finish to a four week session:

We had several new people join us and more joining us next session.

We had several people achieve better times in their 1/2 mile run

We also had some people hold their planks longer than they ever thought they could,

And we had two new camp records in the push up plus several others surprise themselves with the new found strength they have achieved.

New mens push up record: Mo 70 (Newport)
New womens push up record: Elysia 66 (St. Johnsbury)

Benchmarks

Push ups max reps without stopping

Planks max hold without breaking form (max 4 minutes)

Form Circuit
High Pull (Rows St. Johnsbury) x 10
Push Press x 10
Weighted Squat x 10
Burpees x 10

1/2 Mile Run for Newport while St. Johnsbury performed the Leg Matrix

Look forward to seeing you all in next months camp.

A special congratulations to Margaret H. for winning the black t-shirt for the month of August. Her willingness to help her fellow bootcamper and encourage makes her a very valuable part of our community. Your kidness and willingness to be an extension of me is exactly what we are trying to establish within our bootcamp. Thank you for being an asset to our community.

Also special congratulations to Laurie in St. Johnsbury for winning the Refer a friend challenge. She came through on the last day to win by one person. Laurie wins next bootcamp free plus she gets $200 of free supplements from Prograde Nutrition. Great Job!

Ladders on Wednesday

How many ladders did you climb today?

We climbed 8.

Push ups up to 9 each

Chin to Knees up to 9 each

Prisoner Squats up to 9 each

Get up Sit ups up to 9 each

Squat Press up to 9 each

Jump Squat up to 9 each

Burpees up to 9 each

Push ups up to 9 each

Alternate between you and your partner performing reps up to 9 each. Start with one each then move up the ladder.

Fight Gone Good?

First, the workout:

Fight Gone Bad

Burpees
Kettlebell Swings
See Saw Press
Overhead Squat
Jumping Lunges

Spend one minute at each station completing as many reps as possible. Rotate to the next station after one minute without rest. Rest for 1 minute after completion of all stations. Repeat 3 times


Then, we shall play!

Pure Madness!

Refer a friend challenge update:
One week to go and it is a tight race:

Laurie J (St. Johnsbury): 5
Margaret H (Newport): 5
Linda P. (Newport): 4

Laurie might just come from behind and steal this one!


Four Minute Madness

Station 1: Renegade Rows + Chin to Knees
Station 2: Sumo Deadlift + Burpees
Station 3: Prisoner Squats (Squat Press Newport) + Push ups
Station 4: 1 lap (30 High Knees St. Johnsbury) + Kettlebell High Pull
Station 5: Rows (Russian Twist Newport) + Step ups

Spend four minutes at each station completing as many rounds as you can. After four minutes rest for one minute then rotate to the next station.

New schedule for the fall:

St. Johnsbury: MWF 500-545pm
Newport: MW 530-615am;

MWF 900-945am
TTH 415-500pm; 530-615pm

Perhipheral Heart Action

St. Johnsbury in action (Your welcome Elysia!)



Peripheral Heart Action



30 seconds of each exercise. We will do 8 rounds without rest



High Pull

Push ups

Leg Lifts

Goblet Squats

30:30

Trying some new things today:

30:30

A. Burpees x 30 seconds
Weighted Lunges x 30 seconds
Kettlebell Swings x 30 seconds
Push ups x 30 seconds

B. Burpees with Push up x 30 seconds
One Arm Kettlebell Swings x 30 seconds
Weighted Lunge Jumps x 30 seconds
Spiderman Push ups x 30 seconds

Performing either workout A or workout B perform three sets at each exercise: 30 seconds of work followed by 30 seconds rest. Count your reps so that you have one number at the end of three sets of each exercise.

Scaled Challenge

Now perform all of the repetitions you have completed for time.

Filling up fast

Classes are filling up fast. Looks like the 415 or 420 (whoever you talk to:), is just about full.

Is there interest in a 530am class?

Couplet Sprints

A. 5 Burpees

10 KB Swings

8 1 Arm DB Snatch

B. 5 Bent Over Rows

10 Push Press

8 Goblet Squats

Complete as many rounds as you can in 5 minutes. Then switch circuits and repeat.

C. 4 Burpees

8 KB Swings

6 1 Arm DB Snatch

D. 4 Bent Over Rows

8 Push Press

6 Goblet Squats

Complete as many rounds as you can in 3 minutes. Then switch circuits.

Two Great Workouts

These are two of my favorite workouts.

Monday:

High Pull

Rows/Bent Over Rows

Thrusters

Planks

Push ups

Jump Squats

Step ups

Russian Twist

Jump Rope/Dips

Burpees

Perform three one minute rounds. Rest two minutes between rounds.

Tuesday:

From Russia with Love

Swings

Overhead Presses

Goblet Squats

High Pull

Squat Press

Perform each exercise for one minute with one minute rest between rounds. Perform 5 rounds

Baseball Bootcamp Style

Baseball

1st Base- Bent Over Alternating Rows x 10 (Burpees St. Johnsbury)
2nd Base- Burpees x 10 (Body Rows St. Johnsbury)
3rd Base- Kettlebell High Pull x 10 (Push ups St. Johnsbury)
Home- Push ups x 10 (Bent Over Alternating Rows St. Johnsbury)

Score a run for your team.

3 Teams in Newport 2 in St. Johnsbury

Game one Newport: Team 3 Wins
Game two Newport: Team 1 Wins

Game 1 St. Johnsbury: Team 1 wins

St. Johnsbury did some stair work after Baseball:

5 Stair Sprints
50 Squats
5 Farmers Carry up stairs
40 Push ups
5 Stair Sprints
30 Push Press
5 Farmers Carry

The Countdown is on

On September 8th we will be moving to our own boot camp studio.

Don't let the word studio throw you off though:)

4 Rounds

High Pull Left Hand

Push ups

High Pull Right Hand

T-Stabilization Push ups

4 Rounds

Goblet Squats

Burpees

Tuck Jumps/High Knees

Burpees

4 Rounds

Squat Press

Planks

All exercises are performed for 30 seconds. Complete four consecutive rounds of one group before moving to the next group. Rest 2 minutes between circuits.

Exercise without good form...

...is just plain silly.

Engine 8

Kettlebell Swing

Push ups

Dumbbell Row

Rest

Burpees

Push Press

Jump Rope

Rest

Perform each exercise for one minute and move from exercise to exercise without rest. Perform three rounds.

Taking a Gamble

Next Stop, Foxwoods

Roll the Dice

1's Push ups x 15

2's Bent Over Rows x 15

3's Squat Thrusts x 15

4's Weighted Squats x 15

5's Burpees x 15

6's Step ups x 15 per leg

In groups of two or three run one lap then roll the dice twice. The two numbers you roll will determine which exercises you will perform.

We finished with a lovely circuit of:

30 seconds of Hill Climbers

30 seconds of Jumping Jacks

and we did 3 rounds non-stop

Ouch

It's hard to find good equipment

Newport 21, 15, 9

Kettlebell Swings

Jump Squats

Squat Thrusts

Renegade Rows

Push Press

Move through exercises performing the reps 21, 15, 9. Look to increase weight/intensity as you move through reps.

St. Johnsbury- Bells and Body

St. hadn't experienced this workout yet:)

Swings

Reverse Lunges

High Pull

T-Stabilization Push ups

Push Press

Squat Thrusts

One Arm Snatch

Planks

Round 1: 30 seconds each

Round 2: 45 seconds each

Round 3: 60 seconds each

Round 4: 45 seconds each

Round 5: 30 seconds each

No rest from one exercise to the next. Rest one minute after completion of each round.

You do this, I'll do that

Partner's Paradise

In pairs complete the following reps:

100 DB Snatches per arm
80 Push ups
100 Jump Squats
60 Straight Leg Raises
100 Hill Climbers
40 Burpees
100 Rows (DB Bent Over Rows)
20 Broad Jumps
100 Renegade Rows

St. Johnsbury left time for the Push up Matrix

3 Push ups
1 Tuck Jump (15 High Knees)
6 Push ups
2 Tuck Jumps (20HK)
9 Push ups
3 Tuck Jumps (25 HK)
12 Push ups
4 Tuck Jumps (30 HK)
15 Push ups
5 Tuck Jumps (35HK)

Complete once for time

U Can't Touch This

Hammer Time:)

Legs and Lungs

50 Jump Squats (Squats)

40 Squats (Hill Climbers)

30 Kettlebell Swings

20 Lunge Jumps (Lunges)

10 Tuck Jumps (High Knees)

25 Burpees with Push up (Burpees)

10 Tuck Jumps

20 Lunge Jumps

30 Kettlebell Swings

40 Squats

50 Jump Squats

Complete once for time

Intervals

30 seconds of each with 60 second rest in between. We did three sets

Hill Climbers

High Knees

Burpees

Bells and Body

Looks like Julie's head got stuck to the ground (see top picture)

Bells and Body

Kettlebell Swings
Reverse Lunges
Kettlebell High Pull
T Stabilization Push ups
Push Press
Hill Climbers
Kettlebell Swings
Planks

Round 1: 30 seconds each
Round 2: 45 seconds each
Round 3: 60 seconds each
Round 4: 45 seconds each
Round 5: 30 seconds each

There will be a one minute rest between rounds but no rest from one exercise to the next within a round.

Benchmarks

Starting with something different this time.

Find your benchmark for the following:

Planks- hold for as long as possible (max time 3 minutes)- we may have to boost that max time as many of you went the limit.

Push ups- Perform as many standard push ups as possible without dropping the knees (Linda P. set a new camp record with 65 reps!)

1/2 Mile Run- perform in the fastest time you can.

Form Circuit- Focus on form and pushing the most weight you can while maintaining great form

Burpees
Kettlebell Deadlift/Kettlebell Swing
Push Press
Weighted Squat


We will test these at the end of camp to check improvement.