Saint Johnsbury got their taste of Iron Will this morning.  The verdict?  Well, my sense was that they loved it.

Hand to hand Swings x 10

Cleans Left x 10

Cleans Right x 10

Snatch Left x 10

Snatch Right x 10

High Pull Left x 10

High Pull Right x 10

Don’t put kettlebell down until completed list (only if you want or need to).  Complete as many rounds as you can in 20 minutes.

 

We took some time at the beginning to practice snatches and cleans.  Working on minimizing the bruises:)

Here’s a video of today:

1. Hand to Hand Swings

5 Second Push up hold

 

2. Squat Press

Renegade Rows

 

3. Hill Climbers

Flutter Kicks

 

4. Kettlebell High Pull Burpee

Single Leg Deadlift

 

20 seconds of work 10 seconds rest.  Complete each exercise 4 times in alternating fashion

Here’s todays video: Derby 5pm Bootcamp Class

 

Congratulations to todays top performers:

900am: Brenda Fort- great effort from beginning of the workout to the end.  Minimized rest more than she usually does

500pm: Danielle Skinner- great effort in all facets: pushing weight, minimizing rest and maximizing intensity

Tabata Extra

1. Rows

Kettlebell Deadlift Burpee

2. 5 Second Hold Push ups

Step Jumps

3. Weighted Sit ups

Prisoner Jump Squats

4. Broad Jump Burpee

Reverse Plank

40 seconds of work 20 seconds rest.  Complete each exercise 4 times in alternating fashion

 

Here’s todays video: Derby 415 Bootcamp Class

 

Congratulations to the Campers of the Month:

900am St. Johnsbury- Meridith Berry- brings very high intensity to each and every workout with focus of getting stronger and pushing to get just one more rep each time.  Fellow campers are inspired and motivated to work harder using her as their benchmark

415pm: Rosalie Bowen- has worked hard in class from day 1 and has developed a tremendous amount of strength and confidence with her abilities and now her nutrition is hitting full steam ahead.

530pm: Margaret Leavens- one of our longest standing bootcampers has put together an awesome month of pushing her intensity level and refocusing on her nutrition

Special Congratulations to Mikaela Perry for winning the Black T-shirt award for February.  Mikaela has fully embraced the bootcamp workouts by becoming stronger and more lean than she ever thought she could do.  By hitting her nutrition hard, she has been able to transform her body and take her confidence to a whole new level.  Most kids her age would be doing other things than taking charge of their nutrition.  Thanks Mikaela for being a tremendous asset to our program.

Great workout today everyone, this one gets everyone:)

Swings

Alternating Reverse Lunges

High Pull

T-Push ups

Hand to hand Swings

Get up Sit ups

Goblet Squats

Planks

Round 1 30 seconds

Round 2 45 seconds

Round 3 60 seconds

Round 4 45 seconds

Round 5 30 seconds

Rest 1 minute after each round

Here’s todays video: St. Johnsbury 500pm Bootcamp Class

 

Congratulations to this months Campers of the Month:

630am: Alicia Knoll- tremendous boost in strength and confidence.  Each class brings her best effort and has transformed herself and her body and is as strong as she ever has been

900am: Julie Poulin- amazing inspiration and motivational to all in class.  Everyone pushes their own intensity level and increases weight to match her effort

500pm: Bill Stinehour- among the top 10 of all campers with their effort.  Tremendous effort with nutrition as well as exercise and is feeling the results of that effort

600pm: Kristy Liberty- Awesome effort and strength blows me away each and every class.  Not only that but her intensity meaning the amount of time performing these exercises with heavy weight is astonishing…tremendous endurance and will

Circuit #1

Kettlebell Deadlift Burpee x 10

Speed Row Push ups x 20

5 Second Hold Goblet Squats x 10

 

Circuit #2

Burpee Tuck Jump x 10

Weighted Sit up x 15

Romanian Deadlif x 10

 

Complete as many rounds as you can in 10 minutes.  Rest 1 minute then switch Circuits

 

Here’s todays video: Derby 530pm Bootcamp Class

 

Congratulations to todays top performers

415pm: Corrina Lancaster- great effort pushing weight and continuing right where she left off.

530pm: Sandalynn Robillard- great effort getting lower on squats, lower on push ups and pushing heavier in weights.