Wednesday Strength and Conditioning

3 rounds:

• 15 bench press (or back pack press)
• 15 couch dips 
• 10 over an object leg lifts 
  

3 rounds:

• 15 tricep pushups 
• 15 TRX rows
• 10 transformer to star shoulders
  

3 rounds: 

• 15 single arm rows
• 15 overhead press
• 15 leg raises
  

Tabata:

Hollow holds

Wednesday Bootcamp March 25th, 2020 – Youtube

Warm up –  5-6 mins

• 20 Legs swings(10 per side)
• 20 hip abductions
• 20 hip adductions
• 20 side lunges
• 20 around the worlds (with broom or stick)
• 20 PVC Pass throughs (stick/pipe/broom)
  

Warm up #2 Cardio song- YMCA – (jog on spot)

Every time you hear “young man” – star jump. And every time you hear “YMCA” a burpee

( You can do both or one or the other)

5 Min EMOM – 

• 20 shoulder taps
• 10 surfer turns
• Squat Hold
  

3 Rounds-

• 12 Lateral walk Squat Jumps
• 100 skips or Run around your block outside
• 15 squat thrusters ( add weight if available – bands or dumbbells)
• 12 Renegade Rows ( Add weight if available)
• 10 Bed/Bench or Chair  Push ups
  

10 Min AMRAP

• Clockwork Push ups- 12 total
• 12 Calf raises( can Add weight or use stairs)
• 20 step ups( use couch) 10 per side
• 15 Split squats( use chair/couch/stairs) add weight if available
• 10 per side Donkey kicks

TBT ABS –

• 1- Bicycle Crunches
• 2- Supermans
• 3- Heel touches
• 4- strict sit ups
• 5- leg raises
• 6- scissor kicks
• 7- side bend crunches
• 8- hip dips