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.