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

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

 

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)

Boot Camp Boxing (new combos!)

Warm up:

Tabatas

1. Alternating Tabata: high knees, butt kicks, jumping jacks, bicycles, push ups, air squats, mountain climbers,

2. power squats

3. side sit ups

Then run 400 meters

Boxing: Introduce two new combos

:90 repeat fist combo *2

20 push ups + 20 jump squats

:90 repeat second combo*2

20 push ups + 20 jump squats

:90 repeat head movement with counter

20 push ups + 20 jump squats

3:00 round of boxing

cool down

 

Every Minute on the Minute :20 – :35

on this workout you will do an exercise every minute on the minute for an interval of 20 to 35 seconds. Randomly select your time. If you want to build muscle you can go heavy (6-8 reps) if you want volume go light (12-20 reps)

8:00 Every minute, on the minute

1. back squats

2. bentover rows

3. box jumps

4. rotate between two exercises

– GHD back extensions

– Burpees

 

Back Day – Midlothian Bootcamp

Workout

40 Minutes – Max Reps

30 Bent Over Barbell Rows

60 Aqua Aans

30 Bent Over Rows with Dumbbells

60 Supermans

30 Lat Pulldowns

60 Rowers

30 GHD Back Extensions

60 High Jumpers

400m Run

Use moderate weight. If you are able to get 30 reps in a row, increase intensity.

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)