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.