‘IWT/Structural’

HIT FIT BOOTCAMP ‘Core & Complex’s’

44567

By: Kevin Kohan

DEC

07

Thursday at 6:41pm


HIT FIT BOOTCAMP 

(BB Stabilization Week)

Round 1 (Gymnastics Prep)

*Complete 3 rounds with 6 minute time cap.

5x Frog Push Ups

10x Hollow rocks

15x KB swing

THEN:

Round 2 & 3

A1. BB Roll Out (from knees) - 30s

A2. BB Roll Out + Clean/snatch - 45s

A3. BB Roll out(1x) + Clean(1x) + Front Squat(1x) – 1 min

A4. Squat/OH lock out- 2x(20s/20s) *1:20 in TOTAL

A5. DEAD BUGS – 30sec (start from dead bug position on back with knees bent, feet in the air,

and hands perpendicular to floor and ceiling with arms reached up towards ceiling. On cue extend

arms and legs and lower to ground, hold for two seconds and bring back to start position - 30-

45sec)

R1/R2-Bear Crawl fwd/bwd - 1 min/Crab walk fwd/bwd- 1 min + 50

jumping jacks

Round 2 - Bear Crawl fwd/bwd - 1 min/Crab walk fwd/bwd- 1 min + 50 JJ’s

+ 200m SPRINT

HURRICANE CIRCUIT (30-60sec each) 

1. Sledgehammer

2. 1-Leg Anterior Reach

3. Airdyne or Row

4. Battle Rope

5. TRX Full Body Pull Thru

6. T-Stabilization Push Up

7. Bench dips

8. Plate Chops


 

HIT FIT BOOTCAMP

‘Core & Complex’s’

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