BOOTCAMP - THURSDAY 12.14.17

Station 1:

  • 10 squats/1 high knee
  • 9 squats/2 high knees
  • 8 squats/3 high knees
  • 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Station 2

  • 10 push-ups/1 mountain climber
  • 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Station 3

  • 10 glute bridge march/1 crunch
  • 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

Station 4

  • 10 bird dogs/1 superman
  • 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

BOOTCAMP - MONDAY 12.11.17

3 rounds:

  • 15 bike crunches
  • 15 reverse crunches
  • 15 each side pulsating bridges
  • 15 bike crunches

Circuit 1 X 2

  • 25 squats
  • 15 push-ups
  • 50 jumping jacks

 Circuit 2 X 2

  • 15 thursters
  • 10 each walking lunges
  • 20 mountain climbers

Circuit 3 X 2

  • 1 minute run
  • 1 minute jump rope
  • 1 minute plank

 

BOOTCAMP - THURSDAY 12.07.17

 3 rounds:

  • 12 push press
  • 12 mountain climbers
  • 12 rear-delt raises
  • 12 mountain climbers

3 rounds:

  • 12 pull-ups
  • 12 kettlebell swings
  • 12 bent-over rows
  • 12 kettlebell swings
  • 12 push-ups
  • 12 kettlebell swings

3 rounds:

  • 12 bent-over dumbbell bilateral row
  • 12 vertical jumps
  • 12 dips
  • 12 vertical jumps
  • 12 bicep curls
  • 12 vertical jumps

7.15.17

With a partner only one person working at a time:

  • 100 KB swings *400m run
  • 100 barbell Thrusters *400m run
  • 100 med ball sit ups *400m run
  • 100 barbell Thrusters *400m run
  • 100 KB swings * partners run at the same time

BOOTCAMP - TUESDAY 7.11.17

  • AMRAP day:
  • 10 minute AMRAP – Don’t drop the baby
  • 15 KB swings
  • 15 goblet squats
  • 20 step ups
  • 50 yard waiter’s walk
    (if you put the KB down , do 5 burpees)
  • **AB set** situps/row boats
  • 10 minute AMRAP – Don’t drop the twins
  • 15 shoulder presses
  • 15 upright rows
  • 20 walking lunges
  • 50 yard farmers carry
    (if you put the weights down, do 5 burpees)
  • ** AB set** flutter kicks/fifer scissors
  • 10 minute AMRAP – Don’t drop the toddler
  • 15 wall balls
  • 15 jump squats
  • 20 med ball toe touches
  • 50 yard med ball run
    (if you put the ball down, do 5 burpees)

BOOTCAMP - MONDAY 7.10.17

MONDAY 7.10.17
  • Stations (go through A, all the way through, then B, then C)

Station #1 (med ball):

  • A – wall balls
  • B – squat cleans
  • C – wall ball lunges
  • 2 minutes cardio

Station #2 (kettle bell):

  • A – KB swings
  • B – KB shoulder presses
  • C – KB snatches
  • 2 minutes cardio

Station #3 (barbell):

  • A – body row
  • B – pushups
  • C – pull ups/ pull up hold
  • 2 minutes cardio

Station #4 (dumbbells):

  • A – tricep extension
  • B – bicep curls
  • C – shoulder presses
  • 2 minutes cardio

Station #5 (box)

  • A – box jumps
  • B – tricep dips
  • C – step ups
  • 2 minutes cardio