troy squat

The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 10/20/13

Warm up:

Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back.

Circuit 1: Med ball w/partner or wall-x5 each for 3 rounds FBT

1)      Chest pass

2)      Overhead pass

3)      Scoop pass

4)      Over and under

5)      Side to side

Circuit 2:

Part 1

KB Swing 50, run (6 laps inside or 100 yards), Med ball Ground to Overhead 50, run (6 laps inside or 100 yards)

KB Swing 40, run (6 laps inside or 100 yards), Med ball Ground to Overhead 40, run (6 laps inside or 100 yards)

KB Swing 30, run (6 laps inside or 100 yards), Med ball Ground to Overhead 30, run (6 laps inside or 100 yards)

KB Swing 20, run (6 laps inside or 100 yards), Med ball Ground to Overhead 20, run (6 laps inside or 100 yards)

KB Swing 10, run (6 laps inside or 100 yards), Med ball Ground to Overhead 10, run (6 laps inside or 100 yards)

Part 2

Pushups 25, run (6 laps inside or 100 yards), Down & Ups x25, run (6 laps inside or 100 yards)

Pushups 20, run (6 laps inside or 100 yards), Down & Ups x20, run (6 laps inside or 100 yards)

Pushups 15, run (6 laps inside or 100 yards), Down & Ups x15, run (6 laps inside or 100 yards)

Pushups 10, run (6 laps inside or 100 yards), Down & Ups x10, run (6 laps inside or 100 yards)

Pushups 5, run (6 laps inside or 100 yards), Down & Ups x5, run (6 laps inside or 100 yards)

Circuit 3:

Med ball partner sit-ups w/handoffs: 10, 8, 6, 4, 2 w/30 sec plank after each round

Circuit 4: sprints, 100ft, relay w/partner

1)      Carry med ball sprint x3

2)      5 med ball burpees then sprint w/med ball x3

3)      10 med ball mountain climbers then sprint w/med ball x3

STRETCH!

(Basic Bootcamp stretch(10 seconds each): LOWER-cobra, prone quad-r/l, half kneeling hip flexor, pigeon, standing hamstring, calf. UPPER-Arm across (shoulder, trap, rhomboid), down the middle (triceps, shoulder), over the top (lat), grab and turn away (chest, shoulder, bi), clasp hand open shoulder blades forward, overhead, behind the back.

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