"Insanity...and Then Some" Boot Camp with Leonard Wheeler

Inside 1st Hour:

WARM-UP: Leonard - 5 min.

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ERIN:1 min. rounds of rep assignment - 2 exercises back and forth

-whatever remains of the minute upon completion of ea. set = your REST

-* = challenge rep assignment

-Erin’s 3 or 4 min.

4 x 1 min. Rounds of -

• 4 (*5) x All 4’s Hopping Push-Up (mod: push-up + feet hop only)
• 8 (*10) x “Diamond Jump”
• 4 (*5) x All 4’s Hopping Push-Up

-Leonard’s 4 min.

3 x 1 min. Rounds of –

. 8 x 4 Bentover Row

. 8 x 4 Hang Cleans

. 8 x 4 Military Press

. 8 x 4 Dead Lift Over head 

-Erin’s 3 or 4 min. 

4 x 1 min. Rounds of -

• 4 (*5) x 180 Broad Jump
• 8 (*10) x Triceps Ball Push-Up (up on toes, hands on floor, body in a tight ball, elbows in tight, 1/2 depth)
• 4 (*5) x 180 Broad Jump

-Leonard’s 3 min.

3 x 1 min. Rounds of –

• 1 min x Rt Leg Decoy Split Jumps
• 1 min x Biceps
• 1 min x Lt Leg Decoy Split Jumps

-Erin’s 3 min. 

3 x 1 min. Rounds of -

• 4 (*5) x (Jumping) Thruster 
• 8 (*10) x Plank Row
• 4 (*5) x (Jumping) Thruster

-Leonard’s 3 min.

3 x 1 min. Rounds of –

. Plie Squat Jumps

. Partner Pound Push-Ups

. Jump Lunge (Switch at 30 Sec)

-Erin’s 3 min.

3 x 1 min. Rounds of -

• 4 (*5) x Right Leg/ Right Arm: Split Squat DB Swing 
• 8 (*10) x Skimming Lunge Thruster (w/ 1 DB)
• 4 (*5) x Left Leg/ Left Arm: Split Squat DB Swing

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Cardio Abs-

Leonard:

*1 min.  Oblique High Knee Twist

*1 min. Glider Two Leg Pull-Ins

Erin: 

*1 min. x Knees2Elbows Tuck Jump

*1 min. x Seated Knees to Elbows (wide arms and legs, start w/ arms OH)

Leonard:

*1 min. Side Lunge Jump Hit the Floor

*1 min. High Plank ALT Knees (Fast)

Erin: 

*1 min. x “Hurdle Jumps” (3-cnt. standing quick feet to giant lateral step/ split hop over hurdle)

*1 min. x 2 ea. direction “Moving Push-Ups” (Push-Up + Plank Side-Step) to 4-count “Floor Sprint” (Mtn. Climb)

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Outside 2nd Hour

1) Leonard: 400m Resistance Work (w/ partner; 1 band/ person)(2 bands around waist)

*P1: 100m Run w/ Band

-switch

*P2: 100m Run w/ Band

-switch

*P1: 100m Frog Hop w/ Band

-switch

*P2: 100m Frog Hop w/ Band

2) Erin: Hill Work

A)

-2 x Frog Hop up hill/ Run down

-2 x Single-Leg Frog Hop up hill/ Run down (1 x Right, 1 x Left)

-2 x Bkwd. Frog Hop up hill/ Run down

B)

3 x Bkwd. Bear Crawl up hill/ Run down w/ descending reps of push-ups @ mid-point

*30-20-10 x Decline Push-Ups in middle

3) Erin and Leonard: “Death By Hill Lengths”/ Beep Test on the hill 

-start @ 4 lengths of the hill until you can’t complete the assigned lengths in 1 min. 

*we made it to 10 lengths!!