StarkeFit / Boot Camp 8-13-18 to 8-17-18

Monday August 13th, 2018

Warmup- 3 rounds

0:15 jumping jacks

0:15 air squats

0:15 mountain climbers

0:15 squat jumps

12 min Circuit*

10 goblet squats

10 DB push press

10 box jumps

10 situps

*Every 90 seconds perform 6 burpees (beginning at 0:00)

Extra

3 rounds:

0:30 hanging leg raise

0:30 dead hang hold

3 rounds:

0:30 squat jump

0:30 hold at bottom of the squat

 

 

Tuesday August 14th, 2018

Warmup

3 mins shuttle runs

-coach mix in movements

With running clock

5 min AMRAP

1 length loaded carry

10 renegade rows (with push up for a challenge)

1 length loaded carry

10 bent over rows

rest 2 min

3 min max shuttle runs*

rest 2 min

5 min AMRAP

1 length walking lunges

10 deadlifts

1 length walking lunges

10 squats

rest 2 min

3 min max shuttle runs*

*perform one burpee at each end of gym for shuttle runs (burpee + 1 length SR each time)

 

 

Wednesday August 15th, 2018

Warmup

0:30 Rowing

10 air squats

0:30 Rowing

8 burpees

0:30 Rowing

6 ring rows

0:30 Rowing

4 pushups

Four Corners-18 minutes*

1: 30 cal row

2: 30 wall balls

3: 30 burpees

4: 30 ring rows

*each corner of the gym is a different movement, must complete the 30 reps at the corner before moving to the next corner

-must perform traveling squat jumps to change corners, work for 18 mins total

Core Work

Accumulate total of 3:00 in plank (rest as needed)

 

Thursday August 16th, 2018

Warmup- 2 rounds

6 Stair ascents

2 sled push

6 burpees

1:00 on 0:30 off x4 per station

Sleds (pull + push)

Rest 2 min between stations

Burpees

Rest 2 min between stations

Stairs

 

Friday August 17th, 2018

Warmup- 2 rounds

10 cal row

50 skips

5 shuttle runs

8 rounds:

0:30 row

0:30 burpees

0:30 skipping (DU or singles)

0:30 rest

 3 rounds

12 step ups (6/side)*

12 glute bridge raise

12 split squats (6/side)*

*can add weight for more experienced athletes

 

people working out in a group fitness class

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