Session 12
Saturday September 22, 2012 7:30 AM
Warm up
Stretch
I originally did this workout with teams of two where one team member pushed the 45 weight and the other team member completed the listed exercise until team member one returned and then switched. Today we completed the workout as individuals with identified number of reps and the weighted push between each exercise. I actually think I like this one better.
Sled Push - place a 45 pound plate on a towel, use your legs and push to 3 point line (or free throw line) and back.
20 Bulgarian Split squat with Plank
20 DB Lateral Raise with Forward Lunge
15 DB Bent over row dead lift combo
10 Burpees
15 DB Goblet Squat
10 Breakdance Push Ups
15 Suicide Plank
20 Ridiculous Lunges - squat/power lunge/power squat/power lunge
15 One Leg DB Curls
30 Static Squat DB Punches
20 Cross Mountain Climbers
15 Tri Dips
ABS
Alligator Crawl
Abs with Cross Punch
Session 12
Wednesday September 19, 2012 5:30 AM
Warm Up
Stretch
Place each station 10m apart. Repeat each exercise at the station for 30 seconds with a 10 second transition to the next station.
Circuit 1
DB Squat to press on bosu
Full range of motion push up
Rope Slams
Cross body mountain climbers
Run on bosu
4 Rounds
Circuit 2
Burpees with jump on to step
Alternating forward lunges
Alternating rope slams
T-push ups
Isometric squat
4 Rounds
Circuit 3 - ABS
Double Crunch
Left side plank
Right side plank
Plank
Plank - leg thru
3 Rounds
Session 12
Monday September 17, 2012 5:30 AM
Warm Up
Stretch
Complete each of the following exercises for 50 seconds and 10 sec rest
Jump Squats
Lateral jumps - side to side one leg
5 high knees, down, jump tuck
Push up core rotation/burpee
Side jump, 2 jump squats, side jump
2 suicide planks, 2 tap outs
v abs roll right and left
Superman abs
5 high knees, 5 switch lunges
2 dive bomb pushups/suicide plank burpee
Surfer kickout, 2 jump tucks turn
2 walking push ups 5 mountain climbers
Rest 1 to 2 minutes
Repeat
ABS
Session 12
Saturday September 15, 2012 7:30 AM
Warm Up
Stretch
Shape - Better Booty
3 sets of 10 - 12 reps
Straight leg dumbbell deadlift
Sprint, back pedal, sprint (10 yards)
Marching Bridge - bridge alternate knees
Jumping Squats
Kettlebell/Dumbbell Swing
Fitness Magazine - Lose Weight
Dumbbells 3 sets of each super set 10 - 15 reps before moving on to next Super Set
Super Set 1: Bent Over Rows/Decline Chest Press
Super Set 2: Curl/Diamond Pushups
Super Set 3: quadruped/one legged calf squats
Super Set 4: Criss Cross/Ab Roll up
ABS
Plank - alternating Hip touches
Plank - inner knee touches
Session 12
Wednesday September 12, 2012 5:30 AM
Additional Week
Warm up
Stretch
5 cones -
Push up Suicides Drills
-Push up, run to first cone and back
-2 push ups, run to second cone and back
...
-9 Push ups, run to first cone and back
Ladder up/Ladder down - Increase crunches/decrease rows
Tube Rows - 10
Wtd Crunches - 2
8 Count Body builders - 3
Repeat Both
ABS
BB - Rotations
BB between feet, up and down
BB Straight arm lean back
BB Switch
Session 12
Monday September 10, 2012 5:30 Am
Additional Week
Warm Up
Stretch
AMRAP - As many rounds as possible. You count the number of rounds completed in the allotted time.
EMOM - Every minute on the minute - At the top of every minute complete the identified exercise.
AMRAP A - 5 Minutes
EMOM Drill - 3 Burpees
10 Hand Release Push Ups
10 Full Abs
10 Jump Squats
10 Mountain Climbers
AMRAP B - Weighted - 5 minutes
EMOM - 5 Weighted Jacks
10 Goblet Squats
10 Lunge Walks - overhead arms extended straight
10 Ab Wipers
10 Plank Rows
AMRAP A & B - 8 Minutes
EMOM - 3 Burpees
ABS - 20
Diamond Reverse Crunches
Incline bicycles
Torso Twists
Bicycles
Session 12
Wednesday September 5, 2012 5:30 AM
Week 8
Warm up
Stretch
EMOM - Every minute on the minute. Meaning at the top of every minute you complete the named exercises. If you you don't complete the exercises in the minute, continue with the exercises and rest until the next minute starts.
EMOM 10 minutes
*3 to 5 burpees
*8 to 10 spiderman planks
*10 to 15 squat jumps
1 to 2 min rest
Interval running - 5 minutes
*Intense run there and back, slow run there and back
1 to 2 min rest
EMOM 10 minutes
*5 push ups
*10 jump lunges
*15 mountain climbers
ABS
Wall Crush
Two point plank
Stability ball plank leg lift
Russian twist with band
Session 12
Monday August 27, 2012 5:30 AM
Week 7
Round 1
5 Jump Squats
20 Cross-Body Mountain Climbers (10 each Leg)
10 Jump Lunges (5 each leg)
Run
Round 2
4 Jump Squats
18 Cross-body mountain climbers
8 Jump Lunges (4 each leg)
Run
…
Round 5
1 Jump squat
10 cross body mountain climbers
2 jump lunges
run
Go Back up
Plank 10 seconds 10 push ups
Plank 20 seconds 10 push ups
Plank 30 seconds 10 push ups
Plank 40 seconds 10 push ups
Plank 50 seconds 10 push ups
Plank 60 seconds 10 push ups
Session 12
Saturday August 25, 2012 7:30 AM
Week 6
Bootcampideas.com
Warm Up
Stretch
Skipping
100 Skips 10 Pushups
90 Skips 9 Pushups
80 Skips 8 Pushups
…
10 Skips 1 Pushups
Conditioning
Squat Ladder
10 Low Squats -run 10 m - 1 Jump Squat - Run Back
9 Low Squats - run - 2 Jump Squats - Run
8 Low Squats - run - 3 Jump Squats - run
…
1 Low Squats - run - 10 Jump Squats - run
Burpee Swings
Person 1 - 20 DB Swings, Person 2 - Burpees, SWAP
30 DB Swings
40 DB Swings
Stairs Crunch
1 lap - 10 Crunches
2 laps - 20 Crunches
3 laps - 30 Crunches
4 laps - 40 Crunches
Abs
sliding planks
in out, side to side
Session 12
Wednesday August 22, 2012 5:30 AM
Week 6
Warm Up
Stretch
Walking lunges length of gym
20 Wall Triceps
Reverse walking lunges
20 V Ups
Complete each of the following exercises, 8 rounds at 20 seconds on and 10 seconds rest
1. Sprinting
2. Alternate between Grasshopper cross leg/suicide plank
3. Alternate between Burpee/squat upper cuts
4. Push ups
5. Side planks alternate
6. Static squat
7. High knees
8. Punching Bag
ABS
side plank ab twist
wide legs in and out
Session 12
Monday August 20, 2012 5:30 AM
Week 6
Warm up
Stretch
4 Minute Tabata Drill - Every 30 Seconds repeat the following. If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.
*Run to 1/2 court Line
*5 Burpees
*Run Back
*Lie Down
Accumulator - Complete each exercise for 30 seconds. Each round add an exercise and between each round rest 30 seconds. Once you have added the 6th exercises, Reverse the order of the exercises and drop an exercises after each set.
*Power lunges; Rest
*Power lunges; Push ups; Rest
*Power lunges; Push ups; Squat jumps; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Med ball slams/Tubes; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Push ups; Power lunges; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Push ups; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Squat jumps; Rest
*Med Ball Slams/Tubes; Plank; DB/KB swings; Rest
*Med Ball Slams
/Tubes; Plank; Rest
*Med Ball Slams
/Tubes; Rest
Domino - Get group in a circle, one person run around gym and then back to their spot, then the next person runs. While the individual is running around the gym the others in the circle are completing the following exercises. Do not move on to the next exercise until everyone in the circle has made a lap around the gym.
*Walk out to push up
*Burpees
ABS
Side V ups
Side Crunches
