WOD 9/27/12

BADA$$ BOTTLE BLASTER.

Equipment needed:
(Two) 1-gallon, 3-gallon, or 5-gallon water bottles.

We will use water bottles as a form of resistance, similar to kettlebells.

Weight conversion:
1-gal= approx 8 lbs.
3-gal= approx 24 lbs
5-gal= approx 40 lbs

Perform the following workout routine in progression over time using a Tabatas format. 20/10

Legs
Squat
Squat, curls
Squat curl presses
Repeat load on both sides, alternating sides, singles, twist

Shoulders
Lateral raises
Front raises
Repeat load on both sides, alternating sides, singles, twists

Legs & Shoulders Combo
Squat front raises
Lunge lateral raises
Repeat load on both sides, alternating sides, singles, twists

Total body
Badda$$ bottle swings
Trap raises
Repeat load on both sides, alternating sides, singles ,twists

WOD 9/26/12

<p>Farmville worko<b>ut</b></p>
<p>Breakdown group into 4 teams.<br>
Perform a distance based exercise between a set of 4 cones.<br>
Exercise #1 between cone #1 &amp; cone #2<br>
Exercise #2 between cone #2 &amp; cone #3<br>
Exercise #3 between cone #3 &amp; cone #4<br>
Sprint back to home-line.<br>
Perform part-I routine three times then switch exercise to begin part-II.<br>
Break<br>
Perform part-II routine three times.<br>
Break<br>
Perform part-I &amp; II combined for a total of six exercises timed for 3 minutes as individuals.<br>
Break<br>
Randomly select individuals to randomly select exercises from either part-I or II.<br>
Perform last round for 3-min.<br>
Break cooldown<br>
Stretch</p>
<p>Part-I<br>
Inch worm<br>
Spider walk
Gator crawls

Part-II
Leap frogs
Bear crawls
Crab walk

Awesome workout
Enjoy!

Who's lookin out for ya?
Theo Tilton

</font></p>

ABS & HILLS III

This is a great Training session designed to flatten and tighten ABS and MELT some Serious FAT!

 

8 AB Stations set up

 

-Full Crunches

-Reach Throughs

-Bicycle Crunches

-Plank w Alternating Feet

-Knee Up Reverse Curls

-V-Up Twists

-Swimmers

-Prone Crossover Hip Extensions

 

Down Hill / Uphill Sprints thru Slalom Cones

 

 

Break group down in to 8 groups or teams and align to ab stations.

Perform 15 reps of Ab exercises starting at your first station.

Then run down hill thru slalom to end point cone.

Then run uphill thru slalom uphill course.

Return to next station in exercise circuit.

 

Get thru all stations then take a water break.

60 second breather breaks occur every 4 minutes.

Continue until all stations are completed.

 

Stations will have progressions to make them more advanced more rounds 2 and 3.

 

This will melt the fat right off your mid section, leaving you feeling with a tight core!

 

Who’s looking out for your health and wellness?

 

Theo Tilton

QnA begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions!

QnA begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions!

Pics Form Last night's RSBC Tabatas WOD 09/12/12

It could not have been a better night to do Tabatas.

 

Good Job everyone!

 

Who's Looking Out For Ya?

 

Coach Theo

 

 

WOD 09/12/12

Buddy Madness

 

Tabatas for time 20/10’s for 4 rounds or 8 minutes, 60 sec break, then repeat with progression for 2 additional 8 minute segments.

·         Burpees, Burpee Roll Get Ups, Full Burpee Roll Presses

·         Line Jump Run-In-Place 4-4-8 ct. Combo: double leg, single leg, jump and turn

·         ½ Thrusters, Full Thrusters, Thruster Twist T-Planks Combo

·         Ski Squats 2-0-2-0, 1-0-1-0, Ski Squat Twist Jumps

 

 

Core Sizzler 10 reps each and repeat for 3 minutes straight.

·         Piller Plank to push up

·         Groiner

·         DownDog UpDog

 

You are Complete!

 

Who’s looking out for ya?

 

Theo

 

 

 

 

9/10/12 WOD

Suicide run teams!
3 sets of three suicide runs.

First three with no exercises at cones.
Second three with burpees
Third set with prone reverse reachovers
Buddy clapping push ups
Buddy pyramid push ups

Final plank hold suicide runs.

Great job!

Who's lookin out for your health & wellness?

Theo

Great Bodybasics6 on Saturday

You guys are Awsome!

QnA begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions!

QnA begins now!

@NJBootcampers: 20-min #training & #nutrition QnA starts now!...live on twitter & facebook w @theotilton. Hit me up with your questions!

09/05/12 W.O.D. Impromtu Sizzler Bootcamp Workout at Loantaka Park

09/05/12 W.O.D. Impromtu Sizzler Bootcamp Workout at Loantaka Park

Warm-up 5 minutes

20 seconds ea exercise then 30 second break for 3 rounds then advance to another level for 3 rounds then advance to another level for 3 rounds

Total of 12 rounds with a 60 second break between every third round.

• Air Squat
• 2-1-2-1 Static Lunge
• 2-1-2-1 Push Press        
• 30 Sec Rest                       
  
• 1-0-1-0 Squat
• 2-1-2-x-1 Lateral Lunges
• 1-0-1-0 Narrow Press 
• 30 Sec Rest
• 1-0-1-0 Shuffle Squats                                   
• 2-1-x-2 Rotating Prisoner Lunge
• 3-2-1-1 Wide Press
• 30 Sec Rest
• 3-1-x-1 Rotating Squat Jump                       
• 2-1-2-1 Clockwork Lunge Touch
• 2-1-2-1 Plank to Piller Plank Press
• 30 Sec Rest

1. Round 1 90 sec
2. Round 2 90 sec
3. Round 3 60 sec
   Break 60 sec
   
4. Round 4 90 sec
5. Round 5 90 sec
6. Round 6 60 sec
   Break 60 sec
   
   
7. Round 7 90 sec
8. Round 8 90 sec
9. Round 9 60 sec
   Break 60 sec
   
10. Round 7 90 sec
11. Round 8 90 sec
12. Round 9 60 sec
    Break 60 sec

Then we will do two 3-minute Sizzlers to end it!

Perform the following routine for as many rounds as you can in three minutes.

• Get-ups 10 reps
• Leg-lifts-10 reps
• Superman’s 10 reps
  60 second break

Assattack!

Perform the following routine for as many rounds as you can in three minutes.

• Skater runs – 10 reps
• Lying Hip Extenders – 10 reps
• Squat Hold – 10 seconds

Cool down 5 minutes

Stretching 5 minutes

Total time 28-35 minutes