Every class is doing a different workout on Wednesday! We will be mixing it up quite a bit this week. You are all doing GREAT staying super focused on form and breathing. Continue that wonderful path toward your best you.  

BOOT CAMP DANVILLE CA

So, listed are the workouts for each location!

BOOT CAMP DANVILLE CA

 

danville

5:30 Danville Womens Sunrise Class

Switch Circuit  – Partner Tabata Circuit Training 6 rounds each set

runs are out and backs, all 100M

Battle Rope vs Jumprope

run

Wall Ball vs Kettle Bell Swing

run

Stability Ball Knee Tuck vs Hoola Hoop

run

Partner Tubing: See Saw vs Transverse Lunge

run

Box Jump vs Ab Roller

run

Tubing Chest Press vs Bosu Squat

run

Haybailer Ball toss switch sides each round

run

Agility Ladder over back high knees vs Mountain runner

MOBILITY TRAINING

8:15AM Moraga TRX SUSPENSION TRAINING

Warm up

Golf Swing

Split squat with progression: M

M Deltoid

Y Deltoid

T Deltoid

Half Kneeling Roll Out MC

Split Fly M

Cossack Stretch M

T Spine rotation M

 

 

20/20 2 rounds

 

Body Saw – MC

Spider Push up R – MC

Atomic Plank– MC

Spider Push Up – L – MC

Hip Press – MC

Side Plank R – MC

Side Plank L – MC

 

RUN

 

30/10 2 rounds

Resisted Torso Rotation R M

Resisted Torso Rotation L M

Overhead Back extension Iso. M

Pistol Squat to crossing lunge R M

Pistol Squat to crossing lunge L M

 

RUN

30/10 2 rounds

Clock Press L

Pull Press L

TRX Hinge L

Skater L

Triceps Press L

 


RUN

25/10 2 rounds

Power Pull R M

Power Pull L M

Hip Drop R M

Hip Drop R M

OH Squat M

 

 

RUN

 

 

Partner stretching

9AM Walnut Creek Womens Only Class

The Metabolizer. 


10 MINUTE JOG STARTS AT 9am SHARP

HIIT SET  1: work at 50% of max first round and 60% of max 2nd round

30 seconds work, 10 seconds rest
Jumping jacks
Squats
Step back Lunge
Knee Tucks
Side Plank with rotation R
Side Plank with rotation L
Side Lunges
2 rounds

Jog to bench

HIIT SET 2: Work at 60% of max first round and 70% of max 2nd round
20 seconds work, 10 second rest
Alternating Rows
Push Ups
Tricep Kickbacks
Hot potato squat
Walking Lunge
Plank up downs
2 rounds

Jog S lap

HIIT SET 3:  Partner Drill  100% of max
20 seconds work/15 seconds rest
Rows alternaiting
Chest Press
Swimmer
SeeSaw
Transverse lunge
2 rounds

HITT SET 4:100% of max

15 seconds work/20 seconds rest
Squat Jump (can 180 jump if desired)
Dive Bomb
Jump Lunges
Cardio Burpees
Skaters
2 rounds

Walk P lap

HIIT SET 5: 100% of max
10 seconds work/20 rest 6 rounds total (3 rounds each alternating)
High Knees vs Flying Jacks

Walk S lap