5 stations 3 rounds

5 Stations 3 Rounds 1:00 each (15:00 of total work)

Station #1 – 30 yard sled push + 30 yard broad jump

Station #2 – Tire Flip

Station #3 – Barbell Squat (95/65)

Station #4 – Push ups

Station #5 – Swiss Ball Pike

30 second rest in between each rotation (30:00 total)

Kick Up The Cardio

Workout

1 Mile Run

5X8 Bench Press

3 Sets – 15 Dips/15 H.R. Push-ups

800m Run

3 Sets – 15 Tricep Push-ups/15 Mountain Climbers

10X40 Yard Sprints

3 Sets – 15 Jackknife Sit-ups/30sec Plank

3 Sets – 12 Burpees/12 Lunges

30 Box Jumps

Cool Down:

Caveman Stretch

Shoulder Presses

Attention Mansfield iChoosefit

Mansfield iChoosefit will be held at Katherine Rose Park due to our attendance at a run. The address is 303 Walnut Ridge. We will meet at the basketball court at 7 am this Saturday.

1 mile + 1000 reps

160 m run between each set of 100

100 push ups

100 squats

100 bicycles

100 power jacks

100 db split jumps

100 sky crunches

100 bicep curl with a squat

100 renegade rows

100 tricycles

100 bicep curl with an Arnold Press

Self Defense Seminar Coming up November 30th at Alvarez Jui Jitsu!

4 Phase Phenomenon

800 m Run

15 Box Jump Burpess

60 Prisoner High Knees

15 I-Surrenders (7-12 lbs)

800 m Run

15 shoulder to overhead

30 side sit ups

15 Box Jump Push ups

30 side sit ups

80 m Waiter Carry (45/25)

15 Sissy Pull ups (overhand)

250 m row

15 Sissy Pull ups (underhand)

80 m waiter carry

15 Power Squats (air Machine)

250 m run

15 Power Squats (air Machine)

250 m run

 

Three Rounds and You are Down (Boot Camp Boxing) Mansfield Boot Camp

Warm up

– high knees, butt kicks, shuffle, power skips

– mobility: hips, quads, hamstrings, shoulders

– 3:00 instructional round of boxing

3 rounds

3:00 Boxing

400 m varied cardio (jog, sprints, combos)

25 Hand Release push ups

25 pull ups

5X5 Stations

Warm Up

7 Burpees, 1 Lap, 5 Pull-ups – Repeat 5x

Workout

5X5 Stations = 5 Minutes/Max Reps

Boxes

15 Box Jumps

15 Squats

Cardio

1 Lap

15 Push-ups

Platform

15 Barbell Lunges

15 Leg Lifts

Cardio

1 Lap

25 Lunges

Dumbbells

30 Weighted Lunges (45/25)

30 High Knees

Boxing and Cardio Blast

1 mile combo

100 m high knee + 100 m jog + 100 m butt kick + 100 m jog + 100 m sprint + 100 m jog + 100 m back pedal for two rounds

3:00 max reps of DB squats and reach, 10 bicep curls each time you stop

1:00 full plank

1:00 push up with renegade row

1:00 full plank with left arm up and right leg up

Boxing

2:00 max reps on the 5th combo

2 sets of 200 m run

2:00 max reps on the 6th combo

2 sets of 200 m run

Upper Body and Abs

Warm Up

1 Lap Each:
Arm Rotation Right/Left
High Knees
Butt Kicks
Shuffle
Karaoke
Monkey Hop

 

Workout

4×15 Jumping Pull-ups

15 Minute Sets

1. Platform – Strength
4 Sets
8×12 Bench Press
15 Butterfly Sit-ups
and
4 Sets
8×12 Skull Crushers
15 Butterfly Crunches

2. Cables
4 Sets
15 Tricep Pushdowns
15 Leg Lifts
and
4 Sets
10 Dive Bomber Push-ups
15 Ab Twists

3. Dumbbells
4 Sets
8-12 Bentover Row
15 GHD Sit-ups
and
4 Sets
12 Shoulder Combos
10 Jack Knife Sit-ups
S-T-R-E-T-C-H

Exercise Inventory

400 m run

15 burpees

21 precision jumps

30 DB Thrusters

400 m run

15 butter fly situps

21 hr push ups

30 shoulder to overhead (65/45)

400 m run

15 suicide push ups

21 bicep curls

30 pull ups

400 m run

15 diamond push ups

21 mountain climbers (double count)

30 curtsy squats with sandbag

400 m run

15 wide leg push ups (each side)

21 crossovers

30 arnold press