10.46 – Bootcamp Cardio

I know my participants hate cardio day and to be honest so do I. That’s why I try to throw in some abs and occasionally some Yoga or something to lighten the mood. Last night was a tough one though, nobody seemed in the mood and the class was tough from start to finish. However, it’s not my job to pander to the groups feelings nor even to my own whims but rather to run the program to get us all as fit as I can. So we sucked it up and made it through…

D12 4.6.2 Cardio

2x section
20 Hit the floor
10 3 step Suicides
20 switch kicks
20 in and out abs
10 side crunch

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps
10 roll to boat

1x section
5x long jump run back – triple triple repeat
10 tuck jumps
10 river jumps
10 ski abs
10 bum lifts
10 ski abs
10 river jumps
10 tuck jumps

x1 section
10 2 line forward and back suicides
2 lengths sprint runback switch
2 lengths long jump tuck jump
20 plank jacks
10 plank jacks with in and out

x2 section
10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

x1 section
5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance
20 knees up opposite elbow
20 knees up same elbow
5 burpee with half turn
5x low jacks and pulse 4+8

x2 section (actually only did 1x)
10 archover ball situps
10 back extensions feet down
10 side crunch each side
10 back extensions feet up
10 hands down roll ins
10 heel roll ins on back
90s of shoulder burners

10.43&4 – WOD Monday and Bootcamp Weights With Balance!

Tony H bringing stability balls into the male gym rat psyche.

Monday was kind of a compromise, I asked the girls to come up with several moves and I put the numbers up. What we ended up with was a fast (sub-10 minute) workout that was appropriate given the length of training and the heat.

Push Ups
V Snaps
Air Squats
Double box dips

It’s 80 reps of each but for such light movements we really should have gone to 25 which would have put the total at 125 each. Even that would only have been 15 minutes. Without doing pullups, these WOD type workouts are very short, sometimes too short but like I said, given the situation, it was fine.

Tuesday bootcamp was weights and balance which meant stability ball use and dumbbells. I liked this workout, it is basic and at the same time challenging due to the balance component, especially when you alternate sides! It looked like this:

D11 4.6.1 Weights

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch or clean and press
10 Swings

Sitting on Stability Balls Sets of 10 each
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball
High Pull
Incline chest fly
Hammer double curls
Single bent over tricep extension