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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 12/13/13

Warm up: Bootcamp JTLCCatbacks 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.(~10 min)

Circuit 1:

Skill: Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)

1)      Optional: (Floor kick x5 x2 sets)

2)      Swing (in, out, in) x15-30s x 2 sets

3)      +jump (in, out, in, jump) x15-30s x 2 sets

  1. a.      If difficulty, feet on floor/box to guide & jump from

4)      Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets

5)      Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets

6)      Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets

  1. Optional regression at any time: add band to feet

 

Circuit 2:

20 Deadlifts (95/135/185)

4 Medium laps

20 KB Swings

4 Medium laps

20 OH Squats (*adjust bar: 45/65/95)

4 Medium laps

20 Burpees

4 Medium laps

20 Pullups

4 Medium laps

20 Box Jumps

4 Medium laps

20 Thrusters (45/65/95)

4 Medium laps

Optional circuit:

5 Min accumulate: must be either in squat and hold or pullup hang the entire time

Optional circuit:

Long tabata:

Min 1: KB Swings

Min 2: High Knees

Min 3: KB Swings

Min 4: High Knees

Min 5: Bicycle Cunch

Min 6: Flying Superman

Min 7: Bicycle Cunch

Min 8: Flying Superman

Min 9: Feet Kicks

Min 10: High 5s

Min 11: Feet Kicks

Min 12: High 5s

Stretch/mobility

(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.

 

 

 

Skill: Kipping Pullups: 20 on 10 off for ~5+ min (or 30/30, 15/15, etc)

7)      Optional: (Floor kick x5 x2 sets)

8)      Swing (in, out, in) x15-30s x 2 sets

9)      +jump (in, out, in, jump) x15-30s x 2 sets

  1. a.      If difficulty, feet on floor/box to guide & jump from

10)   Optional progression: (+hold at top) or step 3. x 15-30s x 2 sets

11)   Optional progression: +push away or steps 3 or 4. x 15-30s x 2 sets

12)   Optional progression: string reps together or steps 3,4,5. x 15-30s x 2-3 sets

  1. Optional regression at any time: add band to feet

 

WOD:

20 Deadlifts (95/135/185)

4 Medium laps

20 KB Swings

4 Medium laps

20 OH Squats (*adjust bar: 45/65/95)

4 Medium laps

20 Burpees

4 Medium laps

20 Pullups

4 Medium laps

20 Box Jumps

4 Medium laps

20 Thrusters (45/65/95)

4 Medium laps

Bonus WOD:

5 Min accumulate: must be either in squat and hold or pullup hang the entire time.