There is one class at 24 Hour Fitness that I love: Bill’s Boot Camp at the 24 Hour in Meridian in Denver. He usually mixes in some movements that are CrossFit related (or I should say movements often found in Crossfit WODs) and in his boot camp I can work as hard as I want and usually end up leaving with a t-shirt soaked in old Travis leaving my body.
Today’s session went something like this:
Minute of work followed by 30 seconds of rest for the first round of: jumping squats, knee tucks on a stability ball, one handed high pulls with a kettle bell, jump overs and a hop/jump course of sorts with boxes and tires followed by a run around the gym.
So it was jumping squats for a minute, 30 seconds of rest, knee tucks for a minute, 30 seconds of rest, etc.
The second round was the same exercises but with only 15 seconds of rest in between.
In between completed rounds we had about 1-2 minutes of rest. I climbed up the basketball hoops and did pullups so as to not rest too long.
The third round was lateral jumping squats, 15 seconds of rest, planks on the stability ball, 15 seconds of rest, gorilla squats with the KB, 15 seconds of rest, v-ups/curls, 15 sec of rest and finally a different jumping station with the boxes and tires.
Rinse and repeat for round 4.
Round 5 was jumping lunges, 15 seconds of rest, “spider monkeys” on the stability ball (never heard of those and they weren’t too challenging), 15 seconds of rest, burpees but with 25# weights in each hand, 15 seconds of rest, dips, 15 seconds of rest and then rabbit chasers (like mountain climbers but your knee needs to touch the outside of your elbow).
Rinse and repeat for round 6.
I always end Bill’s class with a suicide sprint: end line to free throw line and back, end line to half court and back, end line to opposite free throw line and back and finally end line to end line and back.
I felt pretty good when I was done so I went out to the gym and did 30 squat snatches for time with just a 45# bar and then did 20 pullups.
Great way to start the day!