Fitness Boot Camp Workout: Dec 22, 2012
Simon Says High Knees Butt Kicks The Hopper Jumping Jacks Burpee Bear Crawl Jumping Rope Mountain Climber Ab Situp Plank 4 Minutes ON 2 Minutes OFF 4 Rounds…
Simon Says High Knees Butt Kicks The Hopper Jumping Jacks Burpee Bear Crawl Jumping Rope Mountain Climber Ab Situp Plank 4 Minutes ON 2 Minutes OFF 4 Rounds…
150 Wall Ball Every 2 minute perform the following 30 seconds of jumping rope. Elite: perform double unders…
Skill to practice: Overhead Squat Starter: Overhead Squat 8-8-8-8 Then 5 rounds of the following: Bear crawl – 1 lap battling rope inside circle – 70 reps Jumping Rope – 150 reps Side to Side Ladder High Knees – :30 seconds…
Skill to practice: Tire Flip & Handstand Pushup SINGLE REP CHALLENGE 1 Handstand Pushup 1 Tire Flip 1 Pullup [W: no band M: weighted or kipping] Perform as many rounds as possible in 25 minutes. Note for handstand pushup: For women, attempt to do 1 single handstand pushup. If too difficult, then perform 5 repetition ...…
Skill to practice: Push Press & Front Squat Shoulder Press – 8 reps Push Press – 5 reps Front Squat – 15 reps Objective: Without putting the weight down, perform 8 strict shoulder press, followed by 5 push press, followed by 15 front squat. Then rest for 2 minutes. Repeat for a total of 6 ...…
Tabata #1: Jump Squat [Elite: hold one DB per side] Tabata #2: Pushup [Elite: explosive pushup] Tabata #3: Body Row [Elite: feet on box] 2 minutes OFF between Tabatas. Objective: Partner up with someone equivalent to your fitness level. The goal is to win at least 2 out of 3 stations. Losers must perform Tabata ...…
Skill To Practice: Push Press [bar behind head] 7 Minute AMRAP Challenge ONE 10 Pushup 20 Prison Squat 7 Minute AMRAP Challenge TWO 5 Pullup 12 (per side) Sandbag Step Up 7 Minute AMRAP Challenge THREE 10 Push Press [bar behind head] 10 Box Jump 3 Min Off between your mini-AMRAP. Start at either station. ...…
Skill To Practice: Kettlebell Swing Starter / Wam Up: 10 Hip Bridge 10 Pushup 3 rounds Hard 1 Minute Hip Bridge Bear Crawl [2 laps] 8 Rounds For Time Finisher: 30 Oblique Knee Raise Advanced 1 Minute Kettlebell Swing [25lbs+] Bear Crawl [2 laps] 8 Rounds For Time Finisher: 500 Jumping Rope Elite 2 Minute ...…
Skill To Practice: Overhead Squat Double-Unders Starter / Wam Up: 10 PVC Shoulder Mobility Circle 15 Overhead Squat [PVC] 3 rounds Hard Overhead Squat [Bar Only] 10 sets of 10 Finisher: 300 Jumping Rope Advanced Overhead Squat [65lbs] 10 sets of 10 Finisher: 500 Jumping Rope Elite Overhead Squat [75lbs] 10 sets of 10 Finisher: ...…
Simon Says High Knees Butt Kicks The Hopper Jumping Jacks Burpee Bear Crawl Jumping Rope Mountain Climber Ab Situp Plank 4 Minutes ON 2 Minutes OFF 4 Rounds Simon (Coach) Says any random exercise and members must perform it. The exercises will constantly change (with no specific pattern) for 4 minutes. The goal is to ...…
