Second Day, Week One

A few sore muscles today. But everyone did well after a warmup and got stuck into another great session.

5 minute round

• Reverse Lunge x 10
• Superman x 10
• Starjump x 10

10 minute round

• Stepups x 10
• Medball Squat press x 10
• KB Swing x 10
• Slamball x 10

Baseball 1 round (roll dice to determine reps)

• vertical jumps
• pushups
• Mountain Climber
• Inverted Row

First Day December Fitness Boot camp

Fitness Testing!

Strength Tests

• Pushups
• Squat Hold
• Prone Hold

Anaerobic Fitness

• Burpees in 1 minute

Aerobic Fitness

• 400m run

Guerrilla Fitness Bootcamp Classic Workout (Rounds in 5 min)

• Stepup x 10
• Dips x 10
• Mountain Climber x 10
• Squat x 10
• Slamball x 10
  

Day 12, Week 4

Last day of this 4 week block. The new recruits are already performing some great workouts. And the old-timers are really starting to show some high intensity fitness.

Today we started with:

Baseball-Run to each base and perform 10 reps of:

• 1st base - Starjumps
• 2nd base - Pushups
• 3rd base - Squats
• home base - slamball

Count runs in 10 mins

Strongman circuit - 15 min game. Every exercise completed = 1 point.

• Sled drag
• Farmers Walk
• Walking lunge
• Slamball
• Burpees
• Squat press

Last boot camp for 2007

Don't forget, the last boot camp of the year kicks off on Monday November 26, running till Dec 21. Everyone wants to get in better shape for the holidays so rustle up your friends and family and let's make it a big one. Any extras you bring along can join for half price.

Day 11, Week 4

Chipper!

A chipper involves a list of exercises, completed by getting through the reps in any fashion/order/amount to achieve the totals.

• dips
• stepups
• inverted row
• knees to elbows
• slamball
• all for 60, 80 or 100 reps
• Burpees
• 30, 40 or 50 reps
• Run
• 3, 4 or 5 laps

Day 10, Week 4

A. Dynamic warmup
B. Medball drills

C. Fight Gone Bad!
1 minute per exercise. Two minutes rest after 5 exercises. 3 rounds

• Kettlebell swing
• DB pushpress
• Stepup
• Slamball
• Inverted Row
  

Day 9, Week 3

Dice!!

5 rolls of 2 dice. Each number = an exercise to be performed for 10 reps. Doubles = 50m sprint

• #1 = dips
• #2 = pushups
• #3 = squats
• #4 = stepups
• #5 = mountain climbers
• #6 = knees to elbows

Round 2
3 rolls + 50m sprint

Round 3
Tabata battles
KB swing vs. Inverted Row vs. Slamball

Day 8, Week 3

Cards!!

Draw 10 cards and perform reps equal to the number. Face cards are 10 reps, Aces high 11 reps

• heart = dips
• clubs = burpees
• diamond = squats
• spade = situp

Round 2
Joker = double reps

Round 3
Joker = double reps + sprint

Day 6, Week 2

A bit of a strongman workout to finish off the week.

1 min rounds with 30 sec rest.

• Medball shuttle
• 1 hand farmers walk
• Jerrycan lunge
• Sled Drag
• Stepup
• Knee to elbow

Round 2

• Medball shuttle
• 2 hand farmers walk
• Jerrycan lunge
• Sled Drag
• Stepup
• Rope pull

Well done David, top score overall.

Day 2, Week 2

A. Dynamic warmup
B. Max rounds in 5 min

• Single arm squat press x 10
• Stepup x 10
• starjump x 10

C. Max rounds in 10 min

• Kettlebell high pull
• Pushup
• Prisoner Squat

D. Max rounds in 15 min

• Stepups x 10
• Run 10m
• Inverted Row x 10
• Run 10m
• Swing dodge
• Run 10m
• Pushups x 10
• Run 10m
• Knees to Elbows x 10

Day 1, Week2

A. Dynamic warmup
B. 8 Ball- 2 x (3 x 1 min exercise + 1 min rest)

• Split jump
• Dip
• Slamball
• Rest
• Boxjump
• Mountain Climber
• Stepup
• Rest

C. Tabatas (6 rounds)

• Kettlebell swing
• Pushpress

Day 3 Week 1

Today was bodyweight only, and I'm sure the campers will agree that it was just as tough as a weight based workout.
A. Dynamic Warmup
B. Max rounds in 5min

• Prisoner Squat
• Renegade Row (empty hands)
• X-body Mountain Climb

C. MAx rounds in 10 min

• Burpees x 4
• Pushups x 6
• Reverse Lunge x 8
• Shuttle run

D. 5 rounds of

• Stepup x 20
• Dips x 15
• Run 50m

Day 2, Week 1

Better numbers at camp today. Always good to have a little competition amongst each other.

A. Dynamic Warmup
B. Max rounds in 5 min

• squat press x 10
• stepup x 10
• starjump x 10

C. Max rounds in 5 min

• DB Swing x 15
• Slamball x 15
• Dips x 15

D. Sprint vs. Inverted Rows

E. Sprint vs. Squats