San Antonio's Finest Fitness and Fat Loss Bootcamp for 2 years running!
Week 1 – Day 1
“Successful people recognize crisis as a time for change - from lesser to greater, smaller to bigger." – Edwin Louis Cole
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
1. Partner up and take turns running to the end of the court, do 7 Burpees and then return to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 x full court sprint & back
20 Rows
150 Jump Rope
10 Spiderman Push-ups (per side)
Week 1 – Day 2
"Gray skies are just clouds passing over." – Duke Ellington
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Goblet Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups (or HEAVY DB presses)
Week 1 – Day 3
“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." – St. Francis of Assisi
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Jumping Med Ball Slams
** 10-1-1-10 through 1-10-10-1 **
Week 1 – Day 4
"You can stay young as long as you learn." – Emily Dickinson
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to Friday!
For Time:
Sprint 1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
Sprint 1 Lap, run 1 Lap
30 Push Press
30 Kettlebell Swings
30 Low Rows
30 Jump Rope
Run 1 Lap, Sprint 1 Lap, Run 1 Lap
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Rock the boats (per side)
20 Jump Rope
Run 4 Laps
