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)

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

Upperbody strength and Boxing

Bench press 2*10 2*8 2*6
Max toe to bar after each set

4 sets of 4:00 boxing
Then do
21 thrusters (75/55)

Strength Vs Conditioning

This workout has 10 stations and you will switch between strength and conditioning stations. Each station will take 2:00 to 6:00 minutes to complete.

#1 – 1000 m Row: guys 4:30 girls 5:30

#2 – 3 sets of 15 lat pull down (each round until failure)

#3 – 10 sets of 40 yard sprints + 10 sets of 40 yard jog

#4 – Bench Press 105 reps: no more than 25 reps at a time

#5 – 800 m run

#6 – 3 sets of 15 toe to bar then do 30 butter fly crunches

#7 – 20 step over burpees: guys 25 lbs girls 15 lbs

#8 – 100 reps cable curls

#9 – 20 tuck jumps with backwards fall, transition into next jump, hands not touching the ground

#10 – 40 reps Hand stand entries

“It takes lots of energy to wake up in the morning and pursue your goals, but it takes even more energy to press the snooze button and not wake up. It takes energy to press the snooze button knowing damn well you have a dream to chase, it takes more creative energy constantly justifying your lack of results, it takes more energy to carry the extra 20 lbs, extra debt, unorganized house etc… I hope this motivates you because I am out of energy ;)”

Max Reps and Rounds

***Come in pairs to receive your measurements – weight, measurements, and body fat.***

Workout

Max Reps and Rounds

10 Pull-ups

20 Push-ups

30 Box Jumps

400m Run

50 Squats (three burpees each time you stop)

60 Sea Turtles

70 Tricep Push-downs

800m Run

“First week of school – Do not make the excuse that you have to take the kids to school. Something is always happening. Someone is having a birthday, getting married, getting divorced, getting promoted, or laid off. You have to be consistent.”

critical condition

10 sets of 10 push ups

1 mile run

.5 mile back pedal

6:00 time cap, 100 thrusters with a 4 burpee Amrap

6:00 Abs

3 * 300 yard shuttle 1:00 rest in between

1 brutality round of boxing 3:00

Soul Splitter

Two part workout. A split between metabolic conditioning and Combat Conditioning

 

Part 1: 20 minute Max Rounds

25 Goblet Squats 25 lbs

(3 burpees each time you take a break)

12 Pull ups

25 Split jumps

(6 push ups each time you take a break)

12 T Bar Push ups

25 Total reps: 5 Front Load lunges + 5 front squats

Part 2: Boxing (4:00 rounds)

Round 1: 20 sets 3 w/shuffle step + 10 sets 4 w/sprawl

Round 2: buddy calla round

Word of the week

“I don’t have a plan B all I have is my A game!!”

Sky Dive Boxing (Mansfield Bootcamp)

Boxing Warm up: 30 sets of an eight strike combo

Ab Attack for six minutes

Mini Workout (5:00 max rounds)

8 sky dive push ups

16 sea turtles

24 downhill racers

One 4:00 round of boxing: my calls pad strikes

Mini Workout

100 m run with dumbbells

15 lateral raises

100 m run without dumbbells

15 close arm push ups

one 4:00 round boxing: your choice pad strikes

one 30 second Brutality Round of Boxing: one on one with me

“I don’t have a plan B all I have is my A game” ET

Bootcamp Boxing Routine

4 rounds

– 4:00 Bas R. routine

– 4:00 100 m EMOM

“go about your business in a more warrior like fashion. Less complaining, more training”