Menlo Park Fitness Boot Camp 6/2/12 – 500 Rep and More Challenge

Menlo Park Fitness Boot Camp –  500 Rep and More Challenge

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min) 

Phases 2 & 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition

Challenge: This workout will take the entire time to complete. Have the campers use the run time for their recovery period. Have campers rest as needed only. This workout is very challenging; be sure to modify to your camper’s fitness levels. If running is an issue, have them walk for a shorter distance.

You can alternate exercises in each station until reps are complete.

Station #1: 100 Reps 25 One-legged burpees (Left leg) *No push-up

25 Plate/DB/SB One Arm Rows (Left side)

25 Plate/DB/Sb One Arm Rows (Right side)

25 One-legged burpees (Right leg) *No push-up

¼ mile run 

Station #2: 100 reps

50 Dive Bombers (Pg 21 of Boot Camp Handbook)

50 Bench  Jumps (modify with squats with calf raise)

¼ mile run

Station #3: 100 Reps 

25 Plank with Butt Kicks (Right Leg Butt Kick) Pg 54 *Feet Together

25 Plank with Butt Kicks (Leg Leg Butt Kick) Pg 54 *Feet Together

50 Bench Crunches or V-Ups (Pg 51)

¼ mile run

Station #4: 100 Reps 

25 Back Lunges (Right Leg) *Can add weight

25 Back Lunges (Left Leg) *Can add weight

25 Battle Rope Double Waves

25 Battle Rope In & Out Waves

¼ mile run

Station #5: 100 Reps

25 TRX Biceps Curls

25 TRX Triceps Ext

25 Plate/MB/DB Standing Reverse Wood Chops (Right Side Rotation)

25 Plate/MB/DB  Standing Reverse Wood Chops (Right Side Rotation)

¼ mile run – A very easy recovery jog/walk

Circle Time- Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Menlo Park Fitness Boot Camp for Only $29 for 3 Sessions: www.MenloFit.com