Burpee and then some Circuit

Session 12

Saturday July 28, 2012 7:30 AM

Week 2

Warm up and Stretch


50 Seconds work 10 second transition
1 4 sumo squat leg raises and 4 power switch lunge
2 suicides sprints
3 tube arm curl 5 in and 5 out on bosu
4 plank to push up to star jump
5 Sled pull
6 traveling pushups
7 burpee push up dumbbell row
8 Barbell overhead prisoner squats
9 5 dumbbell squats 10 high knees
10 tri cep dips on stability ball
11 Bosu dumbbell lunges
12 shuttle runs with with the cones
13 pushups on stability ball
14 side burpee to 180 squat jump
15 dumbbell chest flies on stepper

ABS
Double crunch 
in and outs with a pause
planks - legs up with pause

The 50 Workout

Session 12

Wednesday July 25, 2012 5:30 AM

Week 2

50 Work out
 Spartan WOD 7/16/12


Run .6 miles
50 burpees
50 bicycle kicks
50 push-ups
50 jumping lunges
50 tuck jumps
25 pull-ups
50 V ups
Run .6 Miles

3 Rounds Full Body Exercises

Session 12Monday July 23, 2012 5:30 AMWeek 2

Warm up & Stretch
Round 1
10 Nose Dive Pushups  - 1 Burpee
9 Nose Dive Pushups - 2 Burpees
8 Nose Dive Pushups - 3 Burpees
…
1 Nose Dive Push ups - 10 Burpees

Round 2
Butt Rolls 1/2 Court and Back
Long jump/Burpee 1/2 court and back
lateral jump/Burpee 1/2 court and back
backwards jump/burpee 1/2 court and back

Round 3 chairs and bball/med ball
1. Ball Overhead/Jump Squats 10
2. 1/2 Burpee to Squat 10
3. Jump Squat Ball Slam 10
4. Cork Screw Burpee - twist right and left 10
5. Ball Floor to Ceiling Squat Jumps 10
6. One Leg Burpee w/Push Up 5 - right
7. Wide Legs Ball Overhead 10
8. One Leg Burpee w/Push Up 5 - left
9. jump squat Ball Slam 10
10. 4 Mountain Climber/burpee 10
11. Ball Floor to Ceiling Squat Jumps 10
12. Slider Push Ups 10 - towel
13. Jump Squat Ball Slam 10
14. 1/2 Burpee to Squat 10
15. Jump Wide Squat Ball Slam 10
16. Cork Screw Burpee 6
17. Chair Step Ups 10
18. 4 Mountain Climber/burpee 10
19. Jump Squat Ball Slam 10
20. Slider Push Ups 10 - towel
21. Ball Overhead Squat Jumps 10
22. One Leg Burpee w/Push Up 5
23. Step Ups 10
24. One Leg Burpee w/Push Up 5

Warrior Test Assessment

Session 12

Saturday July 21, 2012

Week 1

Warrior Test Assessment

The assessment is for total time.  We will store the total time that it took each of the bootcampers to complete this test for Week 1 and retest during Week 8.

Run .25 Miles (Around the block)

50 Box/Step/Bench Jumps

Run .25 Miles (Around the block)

25 Pull Ups (assisted)

Run .25 Miles (Around the block)

25 Leg Press/Dumbbell Squats

Run .25 Miles (Around the block)

25 Dumbbell Chest press/Dumbbell Shoulder press

Workout

50 Seconds Work 10 seconds Rest - 12 Rounds

1.  Lunge and Squat (forward or backward lunge, then squat)

2.  3 Walking push ups and 5 mountain climbers

3.  2 Burpees and 2 squat jumps

4.  plank side jump, plank star jump, plank side jump

Repeat

ABS

50 Seconds Work 10 Seconds Rest - 8 Rounds

1. Oblique knee touch left (Straight arm plank to left T to knee up to starting position)

2.  Oblique knee touch right 

3.  C sit arm raise

4.  Elbow Plank

Lish's Light Tabata/Tabata Legs

Session 12

Wednesday July 18, 2012

Week 1

These are two work outs that I borrowed from BodyRock TV

Lish's Light Tabata and Sean's Get Pumped

Warm Up 

Stretch

50 seconds workout 10 second rest 12 Rounds

1.  Butterfly - Jumping jack, knee up left, jumping jack knee up right

2.  Side to Side burpess with push up

3.  Toe Touch - lay flat both arms up to touch alternating toes

4.  10 mountain climbers and 10 star planks using basket ball

5.  Seated Side raise using a dumbbell - sit legs in front, raise dumbbell straight up side to side

6.  Alternate wood chop using a dumbbell

Repeat

50 seconds work 10 second rest 12 rounds

1.  5 low squats with dumbbell press and 5 low jumps

2.  Push up T left and push up T Right and burpee

3.  Push up to row/push up to half burpee to raise dumbbell overhead and sumo side leg lifts

4.  Forward lunge twist  with dumbbell 4 times, dumbbell switch lunges 4 times

Repeat twice

ABS

Self Paced Super Circuit

Session 12  

Monday July 14, 2012 

Week 1

Borrowed from Bootcamp Ideas

Warm Up
Stretch
Suicide Squats
6 Cones  - run out and back, one Squat, run to next cone, 2 squats…repeat until you reach a total of 10 squats
Stations
1	15X DB Clean and Press
2	10X DB Squat Lunges - One squat one reverse Lunge
3	20X Med Ball Slams
4	10X Plank with hand Tap & 10X plank with toe tap Repeat twice
5	10X Close hand push ups & 10X Reg push ups & 10X push up pulses
6	15X Toyota Squat Jumps - touch toes at bottom of sqat and jump up and touch feet
7	10X Band Bicep  Curls & 10X Band Upright rows Repeat twice
8	10X Super Crunch & 10 Feet up Crunch
	Super Crunch - oblique crunch left & oblique crunch right & crunch with leg lift
Repeat X2

Warrior Work out I

Session 11

Wednesday July 11, 2012 5:30 AM

Extra Class

I stole this workout from one of the Spartan workouts of the day and modified the run a bit.

Run .25 (we ran around the block)

50 Full squats

15 Burpees

50 Alternating Lunges (alternate forward and backward between rounds)

25 Full sit ups

15 Push ups

25 Jumping Jacks

1 minute plank

20 Kettle bell swings (we don't have kettle bells so we use dumbbells)

Repeat 3 to 4 times

ABS/Core

Straight Arm Plank alternate leg raises 20

Elbow plank alternate side knee crunch 20

Progressive Workout

Session 11
Monday July 9, 2012 5:30 AM
Extra Class


This was a blast from the past and one I like to pull out of the archives.  You have 5 rounds and each round you add an additional exercise.  Once you have completed 5 rounds then you complete the exercises in Reverse Order.  I can't remember where I borrowed this workout from.

• Round 1 - 10 Get Ups (Stand up, sit down with no hands)
• Round 2 - Round 1 & 20 Alternating Reverse Lunges w/dumbbell shoulder presses
• Round 3 - Round 2 & Dumbbell Squats
• Round 4 - Round 3 & 10 Burpees
• Round 5 - Round 4 & 20 Alternating Toe Touches (Ab exercise, lay on back legs straight up)

Now complete the exercises in reverse order.

• Round 1 - 20 Alternating Toe Touches
• Round 2 - Round 1 & 10 Burpees
• Round 3 - Round 2 & Dumbbell Squats
• Round 4 - Round 3 & 20 Alternating Reverse Lunges w/dumbbell shoulder press
• Round 5 - Round 4 & 10 Get Ups 

Alternatives to the Get ups - 

• To make them easier you can do them on a stepper
• To make them harder you can add dumbbells or add a power get up when you stand up

This took us a little under 30 minutes.  You can increase the intensity by decreasing the amount of time transitioning to each of the rounds and then break in between the 2nd set of 5 rounds.

ABS

2 to 10 to 2

Alternate between plank alternating toe taps and T twists.

Plank alternating toe taps - Elbow plank and alternate tapping your toe out to the right and left.

T Twist - Start in a straight arm plank position, raise your right arm to T position, twist right arm down and straighten and then do the same on the left side.

Start with 2 reps of each exercise and increase up to 10 then decrease to 2.  The challenge would be to hold the plank for the entire circuit.

Reps 2, 4, 6, 8, 10, 8, 6, 4, 2

 

Suicide Runs/Ladder Exercises

Suicide Runs/Ladder Exercises

Session 11

Saturday July 7, 2012

Week 8

Warm up and Stretch

Test Assessment

Suicide Runs - 6 cones approximately 10 meters apart. Run to 1st cone, run to starting position, run to 2nd cone, run back to starting position, run to 3rd cone....

Ladder Exercises - 1 to 10 to 1

Alternate between designated exercises starting with 1 rep on each, next round 2 reps each exercise.  Work up to 10 reps of each exercise.  Once you have reached 10, start working down by 2.  The reps would be - 1,2,3,4,5,6,7,8,9,10, 8,6,4,2

Exercises

• Exercise 1 - Dumbbell shoulder press/Push Ups
• Exercise 2 - Dumbbell squats/Alternating lunges (a lunge on each leg is one rep)

Work Out

Suicide Runs

Exercise 1

Suicide Runs

Exercise 2

ABS

Crunch 20 

2 Count Up and 2 counts down Crunch 20 

3 Count Crunch Up and 1 Count down 

Crunch 16 Pulses

Tabata Challenge

Session 11 
Monday July 2, 2012 5:30 AM 
Extra Class


Warm Up and Stretch 


30 Seconds Work 10 Seconds Rest 8 Rounds Each Station

1. Alternate between rope slams with arms together and arm slams alternating arms
2. Bent over dumbbell rows
3. Sprint 
4. Push ups
5. Squats
6. Plank
7. Power Lunges
8. Tri Dips

Stretch