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)

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 ;)”