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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 12/21/13

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: 35 min cap

50 caveman

4 Big laps (400m)

50 Wall Balls

4 Big laps (400m)

50 T2B>K2E>HLR or 100 CB Crunch

4 Big laps (400m)

50 BW Squat TO pullup (butt to ball)

4 Big laps (400m)

Circuit 3:

Monkey bar test: 3 rounds

Circuit 4:

Partner pushup race: with partner complete 200 reps as fast as possible (one person  goes at a time)

 

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.

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