2013-03-19_06-40-14_133

EXTREME BOOTCAMP-4/17/13-Wednesday Homework

(tgu-turkish get up)

JTLC
Grand: 1/2 Mile (run)

Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off)

Min 1:  Alternating KB Swings

Min 2:  TGU-R, TGU-L

Min 3:  Alternating KB Swings

Min 4:  TGU-R, TGU-L

Min 5:  Rest 1 min

Min 6:  1 Sided Jacknife

Min 7:  Side planks-R/L>Supermans

Min 8:  1 Sided Jacknife

Min 9:  Side planks-R/L>Supermans

Min 10: Rest 1 min

Min 11: Down & Ups

Min 12: Standing Bicycle Crunch/Jumping Jacks

Min 13: Down & Ups

Min 14: Standing Bicycle Crunch/Jumping Jacks

Min 15: Rest 1 min

REST 2 Min

Jog/Run:

2:30 min run with :30 sec speed walking rest x 10 rounds and 30 total minutes.  Record distance.

OR

 
Form Runs: all at ~50 feet w/10-15 sec rest, 2 rounds of each
1/2 speed run
3/4 speed run
full speed sprint
high knees, high skips
hops (high)
long jumps
carioca/grape vines
lateral shuffle
High Knees
Butt Kicks
Lateral Shuffles (R & L)
Back Pedal
Full speed sprint x 6 rounds

Sprints:
50 yards x5 rounds (15 sec rest between)
100 yards x4 rounds (30 sec rest between)
200yards x 3 rounds (60 sec rest between)

OR

5 min of HIIT (circuits of 30 on and 30 light or 15 on and 45 light,or 15 on and15 light, etc) intervals each of (15 total minutes):

Elliptical or run

Rower

Bike

 
Grand and back 2x (1 mile)-run/walk

STRETCH