StarkeFit / Boot Camp 7-23-18 To 7-27-18

Monday 7-23-18

A) shuttle runs; stop class every 0:30 (approx.) to do one of these between each period of shuttle runs

10 air squats

8 burpees

10 ring rows

8 pushups

B) 3×3 min AMRAPs with 1 min rest/transition between each

2 times through (in this order, then repeat for a total of 23 minutes including rest)

AMRAP 3 min

8 step ups (add DB for challenge)

8 squat jumps

rest 1 min

AMRAP 3 min

5 ring rows

5 pushups (sub to box or bench pushups or HRPU)

rest 1 min

AMRAP 3 min

8 shuttle runs

8 burpees

rest 1 min

 

Tuesday 7-24-18 

A) warmup: (1-2 rounds, without weight first set; if time for a second warmup set add light plate as warmup for workout)

1 manmaker

10 air squats

1 manmaker

5 burpees

B) 16 minute AMRAP a plate

10 Squats holding plate (tight to body for newer athletes, overhead for advanced if desired)

10 Plate burpees (drop plate and do a burpee jumping onto and off of the plate each time)

E2min do 1 manmaker in gym, starting the AMRAP with manmaker** (no plate for manmaker)

 

**set up 3 cones lengthwise in the gym. Start at the turf and have 3 cones to run to for the manmakers.

1 manmaker=First cone-back to turf, second cone-turf, last cone-turf

C) Tabata planks*:

8 rounds 0:20 work 0:10 rest

*regular and side planks, mix it up

 

Wednesday 7-25-18

 A) warmup: 2-3 rounds

8 shuttle runs

2 sled lengths

15 air squats

B)

3 groups/stations, each is 0:30 work 0:30 rest x6 rounds (6 minutes)

with 1 minute transition between stations (20 minutes total)

*spend 6 minutes at each station then 1 min to go to the next station

 

Station 1=Battle ropes:

1: alternating waves

2: trim hedges

3: double waves

*2 rounds (6 minutes)

 

Station 2= Sleds

Simply 30 seconds pushing sled 30 seconds rest

 

Station 3= wallballs or squats holding med ball

Simply 30 seconds of wallballs 30 seconds of rest

 

Thursday 7-26-18

A) 3 sets: (warmup)

8 calorie row

6 air squats

4 burpees

B) 10 rounds with partner

10 rounds each**

0:30 row

0:30 burpees

**Partner 1 works while partner 2 rests. 1 minute of work followed by 1 minute of rest while partner is going. This will take 20 minutes total.

**I did this with biking and burpees and it SUCKED. All-out effort for your minute of work. Work hard rest hard!

 

 

 

 

Friday 7-27-18

 A) warmup 2-3 sets:

150m row

10 lunges

0:15 plank

10 squats

0:15 plank (pointers; alternate lifting an arm off ground)

 

B) Circuit- 3 rounds

1:00 at each station 0:30 rest/transition to next

 

Rowing

Squats (could add weight with DB for advanced athletes)

Renegade rows

Lunges (could add weight with DB’s for advanced athletes)

DB press (light)

 

 

 

people working out in a group fitness class

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