Boot Camp Week 4 & 5 & 6

Week 4
11/4 6 laps outside
bench press & floor press 3x15
inclined rows & inverted push up 3x15
reverse push up & windmills 3x15
With a partner alternate the exercises so your both working the whole time. Weight should be heavy enough that you can't finish each set unbroken.
11/5 Dona subbed for me here while I was home taking care of Everett after he got stitches
11/7 6 laps outside
Filthy Fifty-50 of box jumps, jumping pull-up, KB swing, walking lunges, knees to elbows, push press, back ext or superman, wall balls, burpees, and 100 jump rope.
11/8 6 laps outside
With a partner:
1000 jump ropes/2 laps around floors with 10lb med. ball- one partner does one or the other then switch after the laps until jump rope limit is reached.
push up relay with mat
squat relay with sprint
Tabata abs:
6 inch hold & crunches

Week 5
11/11-Workout to Honor the Veterans.
6 laps outside
2 bear crawls
4 rocket jumps
6 box jumps
8e SL rom. DL
10 jumping jacks
12e ice skaters
14 resi jumps
16e mountain climbers
18 lunges (9e)
20 jump ropes
22 squats
This workout is completed in a ladder type way. You have to climb it. You do the first exercise then the 2nd then back to the first. Then do the 3rd exercise, 2nd, and 1st. So by the end you do the 22 squats then everything else back down to the bear crawls.
11/12 6 laps outside
50 side bends (25-35lb plate), shrugs (25-35lbs plate in each hand)
40 side bends, shrugs
30 side bends, shrugs
3x20 tricep kickbacks, barbell bicep curl
2x20 dips (on star bars), jumping pull-ups
1x20 tricep ext., push-ups
11/14 6 laps outside
500 jump ropes
100 pull-ups (jumping or assisted are fine)
100 push-ups
100 sit-ups
100 squats
Complete in as few as sets as possible. Must finish the first exercise before moving on to the next.
11/15
50 KB swings, jumping lunges (18-35lbs for swings, try to touch knee to the ground for every lunge)
1 set of lines
40 KB swings, jumping lunges
1 set of lines
30 KB swings, jumping lunges
1 set of lines
20 KB swings, jumping lunges
1 set of lines
10 KB swings, jumping lunges
1 set of lines

Week 6
11/18 6 laps outside
1 Trainer hater, 100 jumping jacks, Run 2 laps
2 Trainer hater, 90 jumping jacks, Run 2 laps
3 Trainer hater, 80 jumping jacks, Run 2 laps
4 Trainer hater, 70 jumping jacks, Run 2 laps
5 Trainer hater, 60 jumping jacks, Run 2 laps
6 Trainer hater, 50 jumping jacks, Run 2 laps
7 Trainer hater, 40 jumping jacks, Run 2 laps
8 Trainer hater, 30 jumping jacks, Run 2 laps
9 Trainer hater, 20 jumping jacks, Run 2 laps
10 Trainer hater, 10 jumping jacks, Run 2 laps
11/19 6 laps outside
Tucks 6x11, ab roller/leg raises 4x11, flutters 4x8, russian twist (10-25lbs) 2x8, side bends (25-45lbs), OH walk 1x7 (25-35lbs), plank 6x20sec, side plank 6x20sec, sit-ups 4x10, SL v-up 4x10, ball tuck 3x5
11/21 6 laps outside
30 over the box burpees, 20 wall balls, Run 2 laps
20 over the box burpees, 10 wall balls, Run 4 laps
10 over the box burpees, 5 wall balls, Run 6 laps
11/22 6 laps outside
With a partner:
1000 jump ropes/2 laps around floors with 10lb med. ball- one partner does one or the other then switch after the laps until jump rope limit is reached.
push up relay with mat
squat relay with sprint
Tabata abs:
6 inch hold
This workout was the same workout that I taught two weeks ago. Only two people came to boot camp and this was one of my favorite workouts and they hadn't done it yet.

Boot Camp Workouts for Week 1 & 2 & 3

Here are the workouts we have done in the Boot Camp I'm teaching for the first 3 weeks:

WEEK 1
10/14 -6 laps outside, dynamic warm-up
Crazy 8's- 8x8x8 of push press, hammer curl, front press, lunges, squat, high pull & push up with 10-18lbs using a plate, DB or KB. Try not to set your weight down at all except during your push ups.
Tabata Planks- 20 sec hold, 10 sec rest for 4 min.
10/15 -6 laps outside
Jump rope 1min, DB carry around floor once 5x (total jump rope reps for each min.)
Tabata push-ups, sit-ups, squats (lowest reps in a round equals your score for each exercise, add scores for total score)
10/17 -6 laps outside
20 min. AMRAP (Total reps. equals score)
5 Rod floor jumps, broad jump across floor (1 rep.), 10 resi jumps, 5 donkey kicks, 5 rocket jumps, sprint down & back on the floor (1 rep.)
SL V-ups 3x15e
10/18 -6 laps outside, 5 push-ups, 5 jumping jacks, 5 squats for 5 min
go over- strict press, push press, jerk press, front squat, back squat, & deadlift
4x45sec, 15 sec between each station
Lunge on Bosu w/ DB's
Step ups w/ DB's
med. ball run (10lb)
Jump rope
front squat (35-45lb)
mat push down & back

WEEK 2
10/21 -6 laps outside
3x 45 sec. for each exercise, 15 sec between each
Bicep curl, 15's, 10's, 8's, 5's, 3's
reverse push-up
incline push-up
plate floor press
dips (on rod floor)
shoulder abduction (yellow band)
3x 45 sec. for each exercise, 15 sec between each
Then:
3x15 sit-ups w/ wt, russian twist
10/22 -6 laps outside
3x10e SL Romanian deadlift
50-40-30-20-10 reps
lunges, leg raises w/ foam block between feet, box jumps
3x15 ball bridges
10/24 -6 laps outside
3x45 sec, 15 secs between each station
bunny hops over mats
side to side jump overs (hands on mat)
suicides
push press (25-45 lbs)
walk n' press (10-15lbs DB)
deep push up
Then:
Partner Abs- side leg raise (resistance from partner pushing legs down) 2x10e, sit ups (partner holding feet) 2x30, russian twist w/ med ball 2x15 passes (10 lbs)
10/25 -6 laps outside, dynamic warm-up
Ground to Overhead
1-10 as a group with 25-45 lb bars.

WEEK 3
10/28 -6 laps outside, dynamic warm-up
wall sits 4x30sec
4x
lunge, lunge, burpee, jump, squat (lunges holding DB's) down & back on floor
crab kicks 20e
toe taps 50e
ab wheel 15
10/29 -6 laps outside
4x
DB prisoners 10e
push-ups 15
DB shoulder flexion 15
DB shoulder abduction 15
Then: side planks 4x30 sec, flutters 4x25e, supermans 4x15
10/31 -6 laps outside
4x 30 secs
reverse crunch
Bosu squats
bicycles
hip abduction
Then:
Run 1 mile
11/1 -6 laps outside
For time:
10 Thrusters
15 Flying Burpees
20 Thrusters
25 Flying Burpees
30 Thrusters
35 Flying Burpees
Then:
Plank crossovers 50e
Plank kick backs/sides 10e

The group I have for boot camp is Awesome! They have been working out together for a long time and are in pretty good condition. They all come in with a great attitude and are ready to work out.