Tag: bootcamp

Bootcamp 5.2.1 Cardio Agility With Blocks

I’m pretty happy with the decision to modify our “cardio” day to be an agility day instead, not only does it seem that the time passes very quickly but it’s far more entertaining and challenging for the participants. It’s well known that agility / fast feet / light steps are the key to effective movement in any sport, and the benefits for my participants are not just sport related but also, as I am finding. applicable to anyone who has small children. The next time you step on a small car, piece of lego or severed Barbie head, you let me know how your agility is!

 

Agility with blocks
OOO[          ]OOO

10 air squats
10 squat jumps
5 burpee on block
Side step + 3 step up x 5 each way

20 air squats
20 squat jumps
5 burpee on block
Side step + 3 step up x 5 each way

10 front lunge foot on block
10 mk switch fot on block
5 burpee pushup on block
side jump + 3 jump up x 5 each way

10 front lunge foot on block
10 mk switch fot on block
5 burpee pushup on block
side jump + 3 jump up x 5 each way

10 single leg squat knee lift
10 super skater jumps
5 burpee star jump
front facing jumping jacks + 3 block jacks x5 each way

10 pistol butt on block or single leg squat
10 super skater jumps
5 burpee 180
front facing jumping jacks + 3 block jacks x5 each way

10 wall sissy squats
10 frog jumps
5 pancake burpee
front facing jumping jacks + 3 block jacks x5 each way

20 wall sissy squats
20 frog jumps
5 pancake burpee
front facing jumping jacks + 3 block jacks x10

10 step back lunge
10 proposal switch
10 in and out plank abs
front facing wide to narrow steps + 3 on block x 10

10 step back lunge
10 proposal switch
10 in and out plank abs
front facing wide to narrow steps + 3 on block x 10

Bootcamp 5 Day 2 – Weights, Blocks and Med Balls, Oh My!

Weights session 5 day 2

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Sitting on blocks Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
tricep dips legs up on med ball
15 Wallball

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
tricep dips legs up on med ball
15 Wallball

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on block
15 wallball

x2
High Pull
hero fly
Halo
Hammer double curls
Diamond Pushups
15 wallball

Bootcamp 5 Day 1

It’s time to start over again with the bootcamp. I just realised that I have been doing this bootcamp class for almost a year now, oh how time flies! I have to say that some of the people who have been here since the start have really come along. We are seeing better pushup numbers, some people actually able to do pullups unassisted and everyone without exception is getting compliments from their friends and family about how much they have changed. Mission accomplished…. so far!

D1 – 5.1.1 – Bodyweight

x2
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

x2
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

x2
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

x2
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

x2
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with / out clap, plyo etc

10.85&6 – WOD and Bootcamp Cardio Agility

After the resounding success of Bootcamp Agility last time out, I thought what better way to end the bootcamp session than by two of our favourite workouts. Agility was a breeze, although this time I only used 6 hoops and 5 cones each side and the run back was half backwards, half sprint.

10 air squats
10 squat jumps
5 burpee
4 side facing in and back

20 air squats
20 squat jumps
5 burpee
4 side facing in and back

10 front lunge
10 mk switch
5 burpee pushup
4 side facing 2 foot in and through

20 front lunge
20 mk switch
5 burpee pushup
4 side facing 2 foot in and through

10 single leg squat knee lift
10 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

20 single leg squat knee lift
20 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

10 wall sissy squats
10 frog jumps
5 pancake burpee
4 front facing wide to narrow

20 wall sissy squats
20 frog jumps
5 pancake burpee
4 front facing wide to narrow steps

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10.88 – Bootcamp Last Day (Weights)

D23 4.12.2 Weights (Last Day)

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Sitting on Stability Balls Sets of 10 each

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
15 Wallball

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Laying cross body tri extension
15 Wallball

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball
15 wallball

x2
High Pull
Incline chest fly
Halo
Hammer double curls
Diamond Pushups
15 wallball

10.79 – Cardio Replaced With Abs

D20 4.11.1 Abs Blast (No Cardio this week)

1x section
20 Pulse crunch
20 In and Out
20 swing kicks
20 Crunchy Frog
20 Side Crunch each side

1x section
20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat

2x section
Plank hold 30s
Plank knee to elbow
Plank knee to opposite elbow
40 dog raise
40 dog raise back

x1 section – Feet on med ball
Hip raised hold 30s
20 Hip raise
10 hip raise crossed leg each
10 hip raise leg up each
10 full situp feet on blocks
20 flutter 5 position

x1 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

x1 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

10.73 – Bootcamp Weights Plus Balance

Alternating Legs

x10x2
Double Curls
Double Press
High pull
Wallball
Feet on wall box dips

x10x2
Alt curls
Alt press
Front and Back Rolling Shrugs
WallBall
Feet on wall box dips

x10x2
Double curls back to wall
DB good mornings
Warrior 3 double curls
wall sit strict press
DB halo

x10
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Wallball

x10
Shoulder raise side
Shoulder raise front
Shoulder raise cross chest
Shoulder hero raise
Wallball

x5x2
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls

x10x2
db high pull
db clean
db clean and press
Curl reverse press

Abs – 20 with DB

in and out
bicycles
full situp
Crunch

10.53 – Bootcamp Weights. Flirting With Exhaustion.

The last few days have been awful from a physical standpoint. I have spent all last week and so far this week standing in freezing network closets recabling hundreds of network drops and installing upgraded switches. It has caused me not to be able to eat at my normal times and in fact I have found myself not eating at all during the day. On Tuesday after bootcamp it caught up with me, I felt nauseated, weak and had a massive headache and I have a feeling today may not be any better. I guess we will see, but I need some serious rest I think.

Single Arm
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
10 Tricep extension

Single Arm
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
10 Chinups

Double Arm
20 Press
20 Curls
20 Front Raise
20 Halo
20 High Pull
10 Bent Over Tri Ext

Double Arm
10 Curl and Press
10 Clean and Press
10 Side raise high pull
10 Front Raise Row
10 Double Overhead Tri
10 Weighted burpee

REPEAT UNTIL DEATH

10.51 – Bootcamp Bodyweight Long Version

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 pullups
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 Knees at wall assisted squats (Sissy Squats)
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 assisted squats half distance (Sissy Squats)

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 front kick back kick each side

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 assisted squats full distance (Sissy Squats)

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

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