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
- 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
- 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
- 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
- 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.