10-MIN WORKOUT: Shoulders & Quads

In BCx Boot Camp, we often refer to our workouts as “Missions”. Well, today’s mission is to put your cardio to the test, as well as work your shoulders, quads, glutes and core. Do as many rounds as possible (AMRAP) in 10 minutes.

“OPERATION BAG NASTY”

thruster

Bag Nasty: (U.S.) The military name given to the fast food options in chow halls, i.e.; hot dogs and hamburgers. Also common reference for MRE’s. In the Air Force, commonly a reference to pre-packed Flight Lunches.

Equipment:
Thrusters: barbell, dumbbells, sandbag, kettlebells or even 2 gallons of water.
Get Ups & Snatches: dumbbells, kettlebells or 1 gallon of water.

(Click on the link for video instruction)

10 Thrusters
10 Turkish Get Ups (5 left, 5 right)
10 Thrusters
10 Snatches (5 left, 5 right)
**10-MINUTE AMRAP**

Matching workout graphic:

BAG NASTY workout

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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

 

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on September 28, 2013, in Workout and tagged , , , , , , , , . Bookmark the permalink. 3 Comments.

  1. love this! Great pic 😉 xoxo

  2. I’ve incorporated the snatch into my gym day. We don’t have the kettle ball(?) so I use a 15lb plate that has handles cut into it. It’s the best I can do. I never do squats so I feel this is adding something to my workout that had been missing and is a good shouilder workout.
    I also take a 25lb plate and using both hands lift it from waste level to over head. I do as many reps as I can at the end of my work out. It seems like it works my entire upper body.

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