The Midlo Obstacle Course!

10:00 dynamic warm up
5:00 obstacle course practice

three stations

#1 – 1 run on the obstacle course
10 burpee deadlifts
12 bar over burpees
30 cross country skiers

#2 – 1 lap
15 tricep extensions
30 squats
15 suicide push ups

#3 – 100 reps: push ups, sit ups, weighted lunges, sea turtles

timed obstacle course

We are iced in? no worries, here is a workout

Just because there will be no workouts on an iChoosefit site this morning, thats no excuse not to get a workout in. In fact, you have even extra time to workout.
no trip to workout: saves 10-30 minutes
no kids to school: saves 30 – 90 minutes
Here is something you can do today:
Warm up: 50 reps of highknees, butt kicks, jumping jacks, mountain climbers, bicycles, lunges.
Stretch: toe touch, straddle (middle, each side), spiderman lunge,
Workout: how many rounds can you do in 20 minutes? Lets get busy!
30 burpees
30 split jumps (or lunges)
30 push ups
30 tricycles
30 supermans
30 side planks
30 sea turtles

Valentines Day pre workout

#1
15 t2b
30 mountain climbers
45 high knees

#2
30 box jumps
60 hooks on heavy bag

#3
1 sled lap
Tire flips while buddy is doing sled

#4
15 pull ups
7 hammer jacks
15 ab rolls
7 power squats

#5
21 wall balls
30 jumping jacks
30 star jumps

#6
200 punches

#7
Sand bag toss

Midlothian Boot Camp

Warm up:
250 m row
25 high knees
25 butt kicks
25 shuffles
25 inch worms

5 rounds:
5 negative pulls + 5 strict press

4 rounds:
12 stiff leg dead lifts + 15 weight push ups + 100 m waiter carry 40/20

3,6,9,12,15,18,21 ladder of
– thursuters
– d.b. jackknife toe touches

maintenance station
500 m row sprint for time
3*12 bicep curls
3*12 hack squat

Blitzkrieg

Blitzkrieg
Dynamic warm up

10,9,8,7,6,5,4,3,2,1
Push ups
Sit ups
+ 1 flight of stairs
Then do
33 squats run 200 m
33 squats run 200 m
33 squats run 200 m
Then do
1000 punches 10 sets of 100
33 tricep extension run 200 m with db
33 tricep extensions run 200 m
With db
33 tricep extensions run 200 m
With db
100 knee strikes sets of 20
10 rounds
10 tricycles + 10 side planks + 1 flight of stairs

Triceps/Chest/back

10:00 dynamic warm up

12:00 rotation
5-8 bench press (start light, increase weight with each set)
15 T.O.’s
(on the last set do one burnout set of 25 reps)

3 stations (do 2 exercises for 5 rounds :45 seconds a piece)

#1 – Bentover row + leg lifts
#2 – tricep push downs + T-bar Push ups
#3 – combo of 10 DB tricep extention/10 DB crossovers + flex/sag combo

High Volume Weight Training Stations

warm up
4 rounds + 1 movement
150 m run
shuffle, highknee, buttkick, crossover, power skip, monkey hops

4:00 max sets with a buddy
16 barbell lunges
buddy does 1 leg static hip raise until buddy finishes
(switch)

4:00 max sets with buddy
10 box step ups
buddy does body weight squats until buddy finishes
(switch)

4:00 max sets with buddy
8-12 strict press
buddy does tricep dips until buddy finishes

4:00 max sets with buddy
10 box jumps burpees
buddy does max scorpion push ups until buddy finishes

6:00 max sets with buddy
8-12 stiff leg dead lifts
buddy does max rear foot elevated lunges until buddy finishes

6:00 max sets with buddy
10 box jumps
buddy does max dynamic lunges until buddy finishes

saturday mansfield and dallas

Warm up
1 mile run
Buddy ladder up to 10
– bicep curl
– thruster
1 set each station

50 pull ups
100 push ups
200 squats

30 sandbag deadlifts
90 m sandbag carry
30 sand bag deadlifts

200 m band run
50 in and outs squat jumps
200 m band run
50 in and outs

50 m wheel of pain
100 split jumps

10*:10 punch out

5th Time’s a Charm

5 rounds of each bundle

– 200 m run

– 8 sit ups

– 16 inverted rows

– 32 jumping hacks

 

– 3 heavy squats

– 6 star jumps

– 9 4-count mountain climbers

 

– 40 m waiter carry (45/25)

– 40 high knees

– 40 froggers

 

– ‘one set each’ 10* :10 max punch + 10 in and out squats

 

– 200 m run

– 8 burpees

 

 

10:00 stations!!! Mansfield Boot Camp

Today we did 10:00 on each station for max round. It is California weather in the middle of the winter, so we had to take advantage and get some cardio in!

10:00 stations

#1 – 30 Box jumps, 30 sit ups, 400 m run

#2 – 30 pull ups, 30 push ups with a v jump, 400 m run

#3 – 30 Gorilla shuffles, 30 star jumps, 400 m run

#4 – 30 stationary squat with bicep curl, 30 db leap frogs, 400 m run