08/05/13

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Marvel’s 7 week Bootcamp starts September 9th!  Classes will be held Mon, Wed, and Fri @ 6:15am. Barbells are not used in Bootcamp, so this is a great way to introduce friends and family who might not feel ready for a regular class, but are looking for a fantastic way to get into shape.

Sign up for the Sept 9th Bootcamp right here!

Strength

1) HBBS:
1×5 @ 65%, rest 90 sec
1×5 @ 70%, rest 90 sec
1×5 @ 75%, rest 90 sec
1×5 @ 80%, rest 90 sec

2a) Front Squat:
1×5 @ 60%, rest 60 sec
1×5 @ 65%, rest 60 sec
1×5 @ 65%, rest 60 sec
1×5 @ 65%, rest 60 sec

2b) 4 x ME Handstand Walk or ME Handstand Hold , rest 60 sec

NOTES:
*HBBS percentages are based off of 90% of your 1RM.  
**2a and 2b are super sets.  Do one set of front squats then one Handstand Walk for distance or one Handstand Hold for time.  Repeat this for all four sets. 

Conditioning

3 Rounds of:

Run 400m
21 KBS (24/16kg)
12 pull-ups

NOTES: Compare conditioning to 4/10/13