Tag Archives: midlothian boot camps

13 May 13 Midlothian

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Establish 1RPM

- 800m run
- 50 Yard overhead lunge
- 30 weighted push ups
- 15 Burpees
- 3*10 skull crushers
- 800m run
- 40 box jumps
- 3*10 bent over row w/barbells
- 3*10 bent over row w/dumbbells
- 20 pull ups
- 3*15 tricep push downs
- 3*15 bicep curls

Interstate Ugly

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Interstate Ugly

Strength/Cardio/Abs

10 Front Load BB lunge with Press (95/65)
20 Bicep curls on incline bench (25/15)
30 over head lunges (45/25)
40 OH tricep extensions
50 Speed Lunge with double bounce

10 s Run and Rest
20 s run and rest
30 s run and rest
40 s run and rest
50 s run and rest

10 V up with roll up
20 side sit ups
30 tricycle
40 toe touches
50 AB twist

Athletic Performance

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Warm up

5 pull ups
10 squats
20 bicycles

Workout
800 m run
25 weighted push ups (45/25)
25 killer abs

2 sets 120 m shuttle sprints
12 rear elevated foot squats
12 side bends (45/25)

800 m run
25 underhand BB row (95/25)
25 7-ups

2 sets 120 m sprints
12 clean and jerks
12 leg lifts

Psychedelic

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20 shoulder pass throughs

3 Rounds
- 5 pull ups
- 10 sit ups
- 20 lunges

Workout for time (46:00 scratch)
- 800m Run
- 30 Toe to Bars
- 20 Burpees
- 10 strict pull ups
- 800m run
- 50 HR Push ups
- 40 knee to elbow
- 30 Box Jumps
- 800m run
- 40 Gorilla Hops
- 30 DB lateral squats
- 20 Burpee pull ups

Good Friday Workout

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1Mile run

50 Pull-ups

40 BB lunges (115/75lb)

30 Uni-cycles

20 Squat machine (2sets)

10 Tricep extension (4sets)

10 BB bentover row (3sets) (115/75lb)

20 Squat machine (2 sets)

30 Leg lifts

40 Db cross over lunge

10 Shuttles

1000M Row

25 Mar 13

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Strength

Establish 1 Rep Max on Bench Press 
then do 1 Drop Set max reps for 5 sets
65-85 lbs drop 5 lbs
95 – 115 lbs drop 10 lbs
125 – 185 drop 20 lbs
195 + drop 50 lbs

20 minute max Rounds 

10 Handstand Push ups
1 * 80 yard shuttle
20 Deadlift Burpeesq (95/65)
2*80 yard shuttle
30 Thrusters (95/65)
3*80 yard shuttle
40  Load Lunges (95/65)
4*80 yard shuttle

23 Mar 13

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Warm up

- Dynamic Stretch

:45 sea turtle

:45 spiderman plank

:45 windmill

:45 side plank each side

Workout: Max sets for 20:00

- 9 Mat Hop Burpees

- 15 DB Squat w/lateral raise

- 21 DB Bench w/1 leg hip extension

Boxing

3:00 round (specified combo)

Cool down

Hip mobility/ flexability

21 Mar 13

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Warm up:
- dynamic stretches
- 3 sets of 25 Bicep curls, tricep extensions, leg lifts
For time:

400 m Run

10 Man Makers
20 Sumo Squat with Upright Row
30 Push ups
40 Squats
50 Donkey Kicks
400 m Run
50 Donkey Kicks
40 Squats
30 push ups
20 sumo squats with Upright Row
10 Manmakers
400 m Run

20 Mar 13

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Warm up:

- Stretching

- 100 jumping jacks, 50 squats, 25 sit ups, 25 lunges

Workout: For time

3, 6, 9, 12, 15, 18, 21

- Pull ups

- Deadlifts

- HR Push ups

Floaters:

1000 m Row for time

50 shoulder combos

10 80 yard shuttle sprints for time

50 Bicep Curls