4 Rounds

4 Rounds

10 Deadlifts

15 H.R. Pushups

20 Body Weight Squats

4 Rounds

10 Bent over Rows

15 Push-ups with a Squat Thrust

20 Speed Lunges

4 Rounds

10 Pull-ups

15 Renegade Rows

20 D.B. Lunges

4 Rounds

10 Burpees

15 Monkey Hops

20 Sumo Dead Lifts (1/4 Body Weight)

Strength Training Midlothian boot Camp

3 stations, 3 exercises for 10 rounds

 

10 rounds

10 bench press

20 mountain climbers

20 bicycles

then do

10 tricep push downs

20 body weight squats

10 butter fly sit ups

then do

10 shoulder raises

10 GHD back extensions

 

Tuesday Stations Mansfield Boot Camp

Dynamic Warm up

5:00 run including stairs

Four Stations, two exercises, alternate 1:00 for three rounds

1. Med Ball Toss/ High Knees

2. Ab roll/ hold plank

3. Manmakers/ stiff leg dead lifts

4. resisted band run

6 sets of 80 m sprints

Tabata Time! Midlothian Boot Camp

Dynamic Warm

Tabatas!

1. Burpees

2. Barbell squats

3. Box jumps

4. HR Push ups

5. V-up with a roll up

6. Overhead lunge

Finish off with 6 sets 80 m sprints

 

Friday Games

warm up: boxing ladder for 8 minutes

One person rows for 100 m

If you go over the penalties rotate between

10 pull ups + 10 squat jumps

Or

10 strict press + 10 leg lifts

If you go under then do 1 burpee for each meter you miss

Burpees

Low burpees

V up with a roll up

Rotate between these exercises while the person is rowing 100 meters

– push ups

– 200 m run

– low squats

– 6 inches

– lateral low squats

– prisoner lunges

– bear crawl

100s Workout

We have a total of 12 exercises: your goal is to try and get as many reps as you can.

Do :30 of each exercise for the warm up

you have a choice to do 100 straight, 2 sets of 50, or 4 sets of 25

the workouts are in bundles of 3

100 non-floppy burpees

100 squat thrust

100 sea turtles

 

100 jump squats

100 power jacks

100 tricycles

 

100 push ups

100 v-jumps

100 skull crushers

 

100 squat with a bicep curl

100 spiderman plank

100 overhead lunges

One Minute Max Rep Stations

**Rotate each exercise 3x per station**

Station One

Weighted D.B Step-ups (45/25)

T.O’s

Station Two

Tricep Pushdowns

Squat Machine

Station Three

Shoulder to Overhead (65/45)

Dying Whale

Station Four

Barbell Lunge (95/65)

H.R. Push-ups

Midlo Legs/ Stations

warm up: do 5 rounds

20 lunges

20 butterfly sit ups

20 super mans

20 high knees

20 butt kicks

5 stations max rounds for 8:00

#1 – 10 weighted hip lifts

10 jumping squats

10 good mornings

#2 – 15 box jumps

15 in and outs

30 leg lifts

#3 – 15 ghd back extension

10 hack squats

25 split jumps

#4 – 20 tricycles

20 side planks (each side)

 

Strength Day (Your Choice)

There are six stations today and you will choose which ones you do depending on what body parts you want to focus on

#1 – 8 * bench press (add 20-50 lbs each set), superset it with 4*12 lateral raise(light) + 12 tricep kickbacks, then do super set with 4*12 Dumbbell pullovers + 12 crossover tricep extensions

 

#2 – 8 * barbell squats (add 20-50 lbs each set) lunge to GHD machine 4*12 GHD extension lunge back to back squat and repeat for four rounds. Then lunge to the swiss ball and do 12 swissball leg curls

 

#3 – 4 * 12 lat pull downs + 12 inverted rows

 

#4 – 4* 15 Goblet squats + 15 1 arm overhead lunges + 15 side bends

 

#5 – 4 * 12 underhand tricep extensions + 12 overhead tricep extensions

 

#6 – 4 * 15 burppes + tricycles

Finish the year strong!

Finishing Strong
5 rounds :30 on :30 off
1. Barbell lunges
2. Ab pulse/Glute raise during rest
3. Sprints
4. Wall Glute raise
5. OH lunge (45/25)