It's the final week in this session of classes for the Finest Fitness and Fat Loss Boot Camp in San Antonio, Texas. But don't you worry your pretty little head...another class starts Monday December 1st! Go here to register NOW!
Week 5 - Day 1
"The greatest lesson of life is that you are responsible for your life." - Oprah Winfrey
A - Dynamic Warm-up
B – Tabata Time
*20 seconds of work, 10 seconds of rest for 8 straight sets*
*Your score is the LEAST amount of reps you get in any 20 second time span during the 8 straight sets
1. Push-ups x 8 sets
2. Rows x 8 sets
3. Squats x 8 sets
C – Run and Jump
1. Run 2 laps
2. Jump Rope X 100 Ground Contacts
3. Jumping Lunges x 20 each leg
*2 rounds for time*
CC. Alternative No running workout
For total time: 12, 10, 8, 6, 4
Kettlebell Swings
Burpees
Chin-2-knees
Week 5 - Day 2
"I don't believe in a fate that will fall on us no matter what we do. I do believe in a fate that will fall on us if we do nothing." - Ronald Reagan
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams. Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations. Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Week 5 - Day 3
"The way to keep a trail alive is to walk on it." – Avner Goren
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- High tube rows
- Goblet squat
- Broad jump
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
Week 5 - Day 4
"Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us.“ – Miguel de Cervantes Saavedra
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
