boot camp series 1

8/10/2019 Boot Camp Series 1

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Week 1; Day 1 NotesWORK:10 Minutes, Mobility Work * samson str

INTENSITY:Body Weight Fitness Test:Max Reps, 2 minutes Push-UpMax Reps, 2 minutes Sit-UpMax Time, PlankMax Time, 1 Mile Run 9:12

Take no more than 3 minutes between each exercise.

RESET:EMOM, 5 Minutes: ***Skipped**

Suicide Sprints10m increments over 30m course*

*A suicide sprint: run out to 10m, run back, run out to 20m, run back, run out to 30m and run back to complete.

EMOM Every Minute On the Minute; complete the sprints and rest the remainder of the minute

Week 1; Day 2 NotesWORK:

2 Rounds of: * as RX'd100 Bear Crawl15 Push-Ups

INTENSITY:EMOM/PYR (Pick Your Reps)* * performed7 Minutes of each exerc ise (23 minutes total with breaks)Pull-Ups UB (x5)Box Jum s 24 20 UB subbed standin um s x5Walking Lunge UB (x5ea. Leg)

*UB unbroken

*PYR (pronounced pyre)- Pick Your Reps each round. Do the listed exercise for the allotted time, then move on to thenext exercise. You may choose the same number, a different number, or go crazy and pick a random number each round.Attempt to complete that number of reps UB (or unbroken) that round. Any round you complete the reps UB is your scorefor that round. If you have to take a break or rest you receive no points for that round.

REST the remainder of the minute. Rest 1 minute before switching to the next exercise.

Post your total SCORED reps for all three exercises as your final score.

RESET:3 Rounds, 7 Reps of: * completed asSuspension Rows (subbed inverted rows)Plyo Push-Ups, RightPlyo Push-Ups, Left*Find a curb or elevated surface where you can put one hand higher than the other. Do push-ups.

Week 1 Da 3 NotesWORK:

Pistol Squat work, 10 minutes

WOD:Strict Pull-Ups7 Rounds Max Re s
http://www.youtube.com/watch?v=wGLPUm-fRnohttps://www.youtube.com/watch?v=TWvIu7s-vIMhttps://www.youtube.com/watch?v=TWvIu7s-vIMhttp://www.youtube.com/watch?v=wGLPUm-fRno


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Week 2; Day 1WORK:

50 Walking Lunge Steps25 Inch Worm Push-Ups15 Cobra Push-Ups

WOD :Rest Day

POST:3 Rounds of:12 reps right leg standing high-kicks60s Sit Squat Mobility12 reps left leg standing high-kicks60s Samson Stretch, each leg

then:Lite Bike Ride 1 mile

Week 2; Day 2WORK:

3 Rounds, 10 Reps each of:Suspension (TRX) Y-FlysSuspension/Ring RowsBench Dips

Ring Push-Ups

INTENSITY:Body Weight Klepto4 rounds for time of:27 Box jumps, 24 box20 Burpees11 Jump Squats11 Cliff Climbers*

*Cliff Climber start in the push-up position, explosively bring both knees up totouch the elbows, and return quickly to the push-up position. This is one rep.

RESET:1 Mile Run10 Spiderman Lunges (each leg)Sit Squat Mobility 120s

Week 2; Day 3
http://www.youtube.com/watch?v=af151peTWY0http://www.youtube.com/watch?v=YUIH_TntR0chttp://www.youtube.com/watch?v=YUIH_TntR0chttp://www.youtube.com/watch?v=af151peTWY0


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WORK:

1 Round:Max Reps Clapping Push-UpsMax Reps Push-UpsMax Reps Push-Ups (Knees)

WOD :Five rounds for time of:Split Squat Jumps, 14 reps10 Pull-ups

POST:2 Rounds:800m Jog10 Reps Each of:Sandbag Get-UpsSplit Squat JumpsSandbag Throw*

*With a motion similar to a kettlebell swing, throw the sandbag as far as possible(underhanded)

Week 2; Day 4WORK:

3 Rounds of:

Bear Crawl, 505 Strict Pull-Ups7 Squat Jumps9 Sit-Ups

INTENSITY:AMRAP, 18 minutes:15 Box jumps, 24 box12 Pike Push-Ups9 Toes-to-bar

RESET:800m Jog20 Bench Dips30 Suspension (TRX) Mountain Climbers (1 leg, 1 rep)

Week 2; Day 5WORK:10 Minutes on Handstand Push-Up Progression
http://www.youtube.com/watch?v=RC7BFsclSoMhttp://www.youtube.com/watch?v=0MhElJ779AUhttps://www.youtube.com/watch?v=CVaEhXotL7Mhttp://gymnasticswod.com/content/toes-bar-kiphttp://www.youtube.com/watch?v=DpmglkJHSWshttp://gymnasticswod.com/content/handstand-against-wall-progression-pt1http://gymnasticswod.com/content/handstand-against-wall-progression-pt1http://www.youtube.com/watch?v=DpmglkJHSWshttp://gymnasticswod.com/content/toes-bar-kiphttps://www.youtube.com/watch?v=CVaEhXotL7Mhttp://www.youtube.com/watch?v=0MhElJ779AUhttp://www.youtube.com/watch?v=RC7BFsclSoM


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INTENSITY:Rest Day

RESET:3 Rounds, for quality*:Max Time Bar Hang

10 Reps, Split Squat Jumps60 Seconds Shoulder Opener*10 Reps, Elevated Push-UpsSit Squat Mobility, 60s

Then:1 Mile Jog

*For Quality: this type of workout is not for time, it is for full-range of motion andquality of the exercise

*Shoulder Opener using your shoulder pass through pole, put one end of the poleon the ground. At shoulder-height, grab the pole and set it out at full arms length.With your feet just outside your hips, relax your shoulders, and lower you headthrough your arms. Relax everything but your grip, let the weight of your upperbody open up your shoulder joints.

Week 2; Day 6WORK:

2 Rounds of:50 Inchworm Push-Up15 Suspension (TRX) Push-Up Pikes50 Broad Jump30 Suspension (TRX) Mountain Climbers

INTENSITY:Bodyweight DT5 Rounds for Time of:12 Sandbag Pistol Squats, alternating (30lbs/10lbs)9 Air Squat + Chest to Bar Pull-Up*

6 Handstand Push-Up30 Double Unders

Post your load for the sandbag and times.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009supporting operations in OEF when his vehicle was struck by an IED. Timothy issurvived by his wife Megan and one-year old son T.J.**
http://www.youtube.com/watch?v=vOnU_KSMPX4http://www.youtube.com/watch?v=DpmglkJHSWshttp://www.youtube.com/watch?v=DpmglkJHSWshttp://www.youtube.com/watch?v=vOnU_KSMPX4


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RESET:100 Flutterkicks (1 leg, 1 rep)2 Sets of 20 seconds on / 10 seconds off: Air Squat (tabata)10 Spiderman Lunges, alternating

*Air Squat + Chest to Bar Pull-Up: Must complete one air squat, then launch

explosively enough to jump, grab the bar, and complete one Chest-to-Bar pull-up.Drop from the bar, repeat.

Week 2; Day 7WORK:

3 Rounds of:10 Walking Lunges10 Alligator Push-Ups10 Suspension Mountain Climbers

INTENSITY:Bodyweight MichaelThree rounds for time of:Run 800 meters50 Superman Rocks50 Sit-ups

RESET:2 Rounds of:10 Scorpion Kicks, alternating

10 Samson Stretch, alternating10 Jump Squats
http://www.youtube.com/watch?v=_pMHKflbl4Mhttp://gymnasticswod.com/content/superman-rockhttps://www.youtube.com/watch?v=fOaZXOCEfrghttps://www.youtube.com/watch?v=fOaZXOCEfrghttp://gymnasticswod.com/content/superman-rockhttp://www.youtube.com/watch?v=_pMHKflbl4M


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Week 3; Day 1WORK:

5 Rounds of 50m Sprints50 Jumping Jacks

Rest 30 Seconds

INTENSITY:Body Weight J.T.21-15-9 reps of:Handstand push-upsRing (Bench) dipsPush-ups

RESET:800m Jog7 Reps, Skin the Cat and max hold14 Reps, Downward Facing Dog and hold 15 seconds

Week 3; Day 2WORK:

10 Minutes, Pistol Squat work.If you do not need to work on development, perform:3 Rounds, 10 reps of:Pistol Squats

Rest 30 Seconds

INTENSITY:Rest Day

RESET:5k Jog at every 5 minutes , stop and perform: - 4 Spiderman Lunges, alternating - 10 Push-Ups - 25m Sprint; this re-intiates the run.

Week 3; Day 3WORK:

Practice Hollow Rock for 10 minutes.If you have the hollow rock mastered:Tabata Hollow Rock20 Seconds On, 10 Seconds Off for 4 minutes

INTENSITY:
http://www.youtube.com/watch?v=T-TpLJYJU5o%20target=http://www.youtube.com/watch?v=rbJaj0Aqw5khttp://www.youtube.com/watch?v=rbJaj0Aqw5khttp://www.youtube.com/watch?v=T-TpLJYJU5o%20target=


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Body Weight JerryFor time:Run 1 mile150 Cliff Climber*Run 1 mile

RESET:For Quality30 Suspension Pikes30 Suspension Push-Ups30 Air Squats

*Cliff Climber Start in the push-up position. Be certain to contract thecore, and do not round your back. One the first count, bring both kneesexplosively up to your elbows. Keep your chest up, do not let your headsag. Doing so will put unnecessary strain your lower back. On the secondcount, explosively return both feet to the original push-up position. Thisconstitutes one rep. Note: this movement could also be called a variantof knees to elbows.

Week 3; Day 4WORK:

20 Hollow Rocks15 Knees to Elbows

10 Diamond Push-Ups

INTENSITY:Body Weight CF Games 2012Open WOD 12.4Complete as many rounds and reps as possible in 12 minutes of:150 Split Squat Jumps, alternating90 Double Unders30 Muscle-Ups

Post rounds and reps to comments

RESET:3 Rounds, 10 Reps of:Wall Kick-UpsWalking LungeDive Bomber Push-Ups

Week 3; Day 5WORK:
http://www.youtube.com/watch?v=uVLOdhwA-4Qhttp://www.youtube.com/watch?v=WxMtbEQFpnwhttp://gymnasticswod.com/content/knees-elbows-kiphttps://www.youtube.com/watch?v=IXnvMQ3agoAhttp://www.youtube.com/watch?v=BsJFPoa6F94https://www.youtube.com/watch?v=fFm5phmWZvohttps://www.youtube.com/watch?v=fFm5phmWZvohttp://www.youtube.com/watch?v=BsJFPoa6F94https://www.youtube.com/watch?v=IXnvMQ3agoAhttp://gymnasticswod.com/content/knees-elbows-kiphttp://www.youtube.com/watch?v=WxMtbEQFpnwhttp://www.youtube.com/watch?v=uVLOdhwA-4Q


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5 Reps, Skin The Cat10 Reps, Strict Toes to Bar

INTENSITY:Body Weight Lynne

5 Rounds, Max Reps of:Push-Ups UBStrct Pull-Ups UB

UB unbroken. Post total reps for both exercises and all rounds

RESET:2 Rounds1 GasserRest 90 Seconds

* Starting on one side of a 50m course, an athlete will sprint across thefield to the opposite side, turn and sprint back to original side, plant andsprint back to the opposite side, plant and sprint back to starting sideonce more. One side to another should be 50m. 1 full gasser willconstitute four trips from side to side for a total of 200m.

Week 3; Day 6WORK:

For 10 Minutes, work through at least 50 reps of the following:Supine Bicycles KicksHollow RocksKnees to Elbows

INTENSITY:Rest Day

RESET:3 Rounds, 10 Reps of:Inch Worm Push-Up

High Kicks, Left LegHigh Kicks, Right Leg50 Crab Walk

Week 3; Day 7WORK:

10 Minutes, alternating between Free-Standing Handstand (as long aspossible) and 3 Cartwheels.


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INTENSITY:Three rounds for time of:100m Bear Crawl (Alt: 50 SDHP with Sandbag)20 (GHD) Sit-Ups10 Towel Pull-Ups

Submit times and exercises to comments!

RESET:For Quality:2 Skin the Cat20 Suspension Knees-to-Elbows*30 Suspension Mountain Climbers

*SK2Es Start in the push-up position with your feet in the straps.

Contract the abs to bring the knees in towards your elbows. Return tothe suspended push-up position to complete one rep.


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Week 4; Day 3WORK:

Handstand Walk, 100m

If you fall, start your hands for your next attempt where your feet fell.This is a BIG accomplishment if you can complete it! Go for broke!

WOD :Rest Day

POST:Run 2 Miles

Week 4; Day 4WORK:

2 Rounds of:50 Walking Lunge50 Bear Crawl

INTENSITY:Complete as many reps as possible in 15 minutes of the following repscheme:3 Sandbag Jump Squats

3 L-Push-Ups3 Chest to bar Pull-ups6 Sandbag Jump Squats6 L-Push-Ups6 Chest to bar Pull-ups9 Sandbag Jump Squats9 L-Push-Ups9 Chest to bar Pull-ups12 Sandbag Jump Squats12 L-Push-Ups12 Chest to bar Pull-ups

15 Sandbag Jump Squats15 L-Push-Ups15 Chest to bar Pull-ups18 Sandbag Jump Squats18 L-Push-Ups18 Chest to bar Pull-ups21 Sandbag Jump Squatsetc.


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This is a timed workout. If you complete the round of 21, go on to 24.If you complete 24, go on to 27, etc.

RESET:2 Rounds, For Quality:10 Lateral Lunges (1 leg, 1 rep)

Forward Splits, Right 30 second hold10 Suspension Knees to ElbowsForward Splits, Left 30 second hold

Week 4; Day 5WORK:3 Rounds of:50 Alligator Walk10 Leg Lifts50 Inch Worm Push-Ups

INTENSITY:For Time: Bodyweight Diane21-15-9 reps of:Pistol SquatBox Jump (24/20)Handstand push-ups

RESET:2 Rounds of:As Many Unbroken Reps As Possible of:

Strict Pull-UpsClapping Push-UpsKnees to Elbows

Week 4; Day 6WORK:Any combination totaling 80 reps of:Sandbag Split Squat Jumps, alternating (30lbs/15lbs)Sandbag SwingsSandbag Box Jumps

INTENSITY:5 Rounds, For Quality of:6 Sandbag Windmill, alternating9 Ring/Suspension Rows12 Suspension Body Saw

RESET:2 Rounds of:10 Scorpion Kicks
http://www.youtube.com/watch?v=SGVibrQrVWEhttp://www.youtube.com/watch?v=f1QSG35WcCYhttp://www.youtube.com/watch?v=f1QSG35WcCYhttp://www.youtube.com/watch?v=SGVibrQrVWE


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10 Clapping Push-Ups

20 Mountain Climbers

Week 4; Day 7WORK:

EMOM (Every Minute, On the Minute), for 10 minutes perform thefollowing:Odd, First MinutePlankEven MinutesHand Stand (against the wall is fine)

Penalty for every failure with either exercise, perform 3 burpees atthe end of 10 minutes

INTENSITY:Rest Day

RESET:5k Run/Jog


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Week 5; Day 1WORK::

200m Walking Lunge

INTENSITY::

For Time, 42, 30, 18 Reps of:Split Squat JumpToes to BarCobra Push-Up

RESET::2 Rounds of:Sit Squat Mobility, 60s30 Suspension Mountain ClimbersCenter Splits, 60s hold10 Suspension/Ring Push-Ups

Week 5; Day 2WORK:

None. Be certain to still do your warm-up exercises!

WOD :Body Weight DelFor Time:25 Burpees

400m Backwards Run25 Strict Pull-Ups400m Backwards Run25 Handstand push-ups (or L-Push Ups)400m Backwards Run25 Chest-to-bar pull-ups400m Backwards Run25 Burpees

POST:2 Rounds of:

5 Suspension Y Raises10 High Kicks, Left10 High Kicks, Right15 Bench Dips20 Air Squats

Week 5; Day 3WORK:2 Rounds of:
http://youtu.be/AStRKXAPyOg?t=20shttp://youtu.be/AStRKXAPyOg?t=20s


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30 Push-ups40 Sit-ups50 Squats

Rest precisely three minutes between each round.

Post times to comments.

RESET:400m JogSandbag Sit Squat Mobility, 60s800m JogCobra Pose, 60s Hold

Week 5; Day 6WORK:

5 Rounds of:5 Bench Dips5 Ring Rows5 Diamond Push-UpsNo Rest

INTENSITY:5 Rounds of:30 BurpeesRest 2 Minutes

Post times for each round, excluding two minute break

RESET:2 Rounds of:Walking Lunge, 5020 Good Mornings (BW or with sandbag)Bear Crawl, 50Plank, 60s hold

Week 5; Day 7

WORK:50 Bear Crawl10 Burpee Box Jumps (24/20)50 Crab WalkMax Pull-Ups UB

INTENSITY:Five rounds for time of:Underwater swim 25m


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50 Air Squats

Penalty For every time you have to come up for a breathe, add 2burpees to the end of the TIMED workout.

Note There SHOULD BE times when you have to come up as theworkout plays out. Do not over do it on the breath holding!!!

If you do not have access to a pool, perform:Five Rounds for time of:25m Sprint50 Air Squats75 Jumping Jacks

Penalty For every time you have to take a break on the airsquats, add 3 burpees to the end of the TIMED workout.

RESET:3 Rounds, For Quality of:5 Chest to Bar Pull-Ups400m Jog


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Week 6; Day 1WORK:3 Rounds of:50 Bear Crawl, every 10 steps perform 5 push-ups.

INTENSITY:

Rest Day

RESET:2 Rounds of:20 Samson Lunges, alternating20 Cobra Push-Ups20 Hollow Rocks

Week 6; Day 2WORK:2 Rounds of:Max Reps, Toes to Bar UBRest 60 seconds;

Then:Bottom to Bottom* Tabata Squats, 4 rounds (2 minutes)

*Bottom to Bottom means your 10 second rest is in the bottomof the squat.

INTENSITY:

Five rounds for time of:Sandbag Overhead Walking Lunges, 5021 Burpees

Let trailing knee gently kiss the ground on each lunge.

Week 6; Day 3WORK:1 Mile Run

Roughly every 60 seconds, stop and perform 2 pistol squats,

alternating.

INTENSITY:Body Weight The ChiefMax rounds in 9 minutes of:3 Hip-Ups*6 Push-ups9 Air Squats


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*Hip Ups start in a seated position, sitting with your rump top ofyour calves/feet. Your feet should be pointed to the rear, yourknees out in front of you. With an explosive hip motion, kip with aforce that allows you to bring your feet up underneath you andinto the standing position.

RESET:2 Rounds of:10 High Kicks, Left10m Handstand Walk10 High Kicks, Right10m Inch Worm Push-Up

Week 6; Day 4WORK:100 Double Unders

INTENSITY:10,9,8,7,6,5,4,3,2,1 rep rounds of Pistol SquatBox Jumps (20/12)

RESET:2 Rounds of:30s Bridge-Up Hold20 Hollow Rocks60s Plank

20 Bear Crawl Steps

Week 6; Day 5WORK:200m Walking Lunge200m Sprint

INTENSITY:REST DAY

RESET:

60s Cobra pose60 Cobra Push-Ups60s Handstand60 Flutterkicks

Week 6; Day 6WORK:3 rounds of:Max Reps Push-Ups UB


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Rest 90s

INTENSITY:Four rounds for time of:Sandbag Get-Up, 10 repsSandbag Jump Squats, 10 Reps

200 Sprint

No Sandbag Version:Four rounds for time of:10 HSPU20 Squat Jumps200 Sprint

RESET:3 Rounds of:10 Strict Knees to Elbows10 Ring/Suspension Row10 Hollow Rock10 Bench Dips

Week 6; Day 7It is assessment time! Time to take a look at how far you havecome in the last 6 weeks of body weight fitness training! Take thetest and record your results!

Keep it up and move on to Series 2!

WORK:10 Minutes, Mobility Work

INTENSITY:Body Weight Fitness Test:Max Reps, 2 minutes Push-UpMax Reps, 2 minutes Sit-UpMax Time, PlankMax Time, 1 Mile Run

Take no more than 3 minutes between each exercise.

RESET:5 Rounds of:10 Alligator Walk10 Inch Worm Push-Up60s Cobra Pose


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boot camp series 1

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