Quoizel has challenged all employees to join the Quoizel Boot Camp training program and participate in a 6 month challenge to reach their ultimate fitness goals. We are looking forward to following and encouraging them as they journey to a healthy lifestyle.
Week 1 Workouts
ReplyDeleteTuesday January 3
30 sprawls
60 pushups
90 lunges
10 squat press
10 SDHP
AMRAP 10 min
Wednesday January 5
10 min count-up as many as possible
Pushup
Sit-up
Squat
Rest
OHS technique
Thursday, January 6
One person does 50 step-ups as fast as they can. The rest of the group stays at one station until that 50 is complete. The group then rotates.
Rest
12 OHS
6 burpees
5x
Week 2 Workouts
ReplyDeleteTuesday, January, 11
10 SDHP
10 pushups
X10
Rest
100 step-ups/jump-ups
Wednesday January, 12
1 min of
Commando pushups
Sprawls
Squat jumps
Burpees
Mountain climbers
Rest
Fireman carry race
Thursday, January 13
25 jump pull-ups
20 box jumps
15 deadlifts
10 OHS
5 laps
X 5
Week 3 Workouts
ReplyDeleteTuesday January, 18
Responsive interval training
Run 3 min
Wall Balls
Power Cleans
OHS
Jump pull-ups
Jump ups
Run 3 min
2minutes 3 seconds at each station
Wednesday January, 19
20-15-10
Sprawls
Squat presses
Rest
Every min on min
15 jumping jack squats
Then
As many SDHP as possible
Continue until 100 SDHP are complete
Rest
Ground to overhead as a group
Most weight wins
Rest
Run
Thursday January, 20
50 each:
• Wall Balls
• Sprawls
• Box Jumps/Step Ups
• Jump Pull-ups
• Commando Push-ups
• Lunges
• Overhead Squats
• Squat Jumping Jacks
Weeks 4 Workouts
Thursday Jan 27 2010
20 woodchoppers
50 mountain climbers
2 laps-Run
X 5
Squat montage
Wednesday, January 26
Workout #1
Run
Dead Lifts
Run
Hang Power Clean
Run
Front Squat
Run
Over Head Press
Workouts # 2
AMRAP (as many reps as possible)in 5 minutes of:
• Sprawls
• Burpees
• Ground to Overhead
Tuesday Jan 25 2011
40 seconds on 20 seconds off
• Body Weight rows
• Step ups/jump ups
• Jump pull-ups
• Tire flips
• Squat jumps
• Lunges
• Jump rope
• pushups
• Run
Weeks 5 Workouts
ReplyDeleteThursday, February 3 2011
Circle workout
• 30 burpees
• 40 sprawls
• 50 squat press
Kettlebell Swings
Jumping Jack squats
Wallballs
Over Head Squat
Commando pushups
Body Weight Rows
Suicides
Wednesday, February 2 2011
Team comp
3 min
• Wallballs
• BW rows
AMRAP
AMRAP
DLs at their chosen weight or suicides
Tuesday, February 1 2011
20-18-16-14-12-10
Kettlebell Swings
10-9-8-7-6-5
Burpees
Rest
Every min on min
4 suicides
Squats until 100
Weeks 6 Workouts
ReplyDeleteThursday Feb 10 2011
Tapout
• Wall balls
• Body Weight rows
• Kettlebell swings/SDHP
• Squat presses
• Suicides
Wednesday Feb 9 2011
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each round
x5
Tuesday Feb 8 2011
90 sec Jumping Jack squats
Rest 1 min
3 min as many reps as possible of:
• 7 kettle bell swings
• 7 Box Jumps
• 7 Over Head Squats
• Rest 1 min
X 3-5 rounds
Rest 1 min
90 sec Jumping Jack squats
Week 7 Workouts
ReplyDeleteThursday Feb 17 2011
Tabata
• JJ squats
• Pushups
• Sit-ups
• OHS
Wednesday Feb 16 2011
Group competition
21-15-9
• Wallballs
• BW rows
• Box Jumps
• Snatch
• Burpees
• J. Pullups
Workout2
• 75 J. Pullups
• 75 squats
Workout 3
• 50 Box Jumps
• 50 OHP
• Sit-ups
Week 8 Workouts
ReplyDeleteThursday Feb 24 2011
"Kelly"
• Run 400 meters
• 30 Box jump
• 30 Wall balls
o 5 rounds
Tuesday Feb 22 2011
• Overhead walking lunges 30yds
• 21 burpees
o 5 rounds
Week 9 Workouts
ReplyDeleteThursday March 4, 2011
Warm up
• Burpees for 5 minutes
5 Rounds of:
• 20 sit ups
• 40 pushups
• 60 Overhead squats
Wednesday March 3, 2011
Warm up
• Burpees for 5 minutes
5 Rounds of:
• 15 Kettle bell swings
• 15 burpees
• 15 squat press
• 15 pushups
• Run
Week 10 Workouts
ReplyDeleteThursday March 10, 2011
5 rounds of:
• Run to front door
• 25 Wall Balls
• 25 Jumping Pull-ups
Wednesday March 9, 2011
**No Warm up**
Complete as many reps as possible in 20 minutes of:
• 10 Walking overhead lunges w/ dumbbells
• 15 Jumping Jack squats
With a partner do 5 minute rounds of the following:
• 10 Kettlebells swings
• 10 Squat jumps
• 15 box jumps
• 10 push ups
While your partner is working you are resting.
Tuesday Mar 8 2011
Warm up
• Burpees for 5 minutes
90 second rounds of
10 burpees than run remainder of time
Complete 10 rounds
*Option to do 10-9-8-7-6-5-4-3-3-2-1
Week 11 Workouts
ReplyDeleteWednesday March 16, 2011
1 minute stations of the following:
• Wall Balls
• Sumo deadlift high pulls with the bar
• Box jumps
• Overhead press with Dumbbells
• Sprawls
• Kettlebell swings
• Body Weight Rows
• Suicides
• Rest 2 minutes
3 Rounds
Tuesday Mar 15 2011
Warm up
• Burpees for 5 minutes
Do 50, 40, 30, 20, 10 of the following
• Squat Press
• Sumo Deadlift High Pull
Week 12 Workouts
ReplyDeleteThursday, March 24, 2011
3, 5 minute rounds of:
Sumo deadlift High Pulls 1 2 4 5 etc.
Squat Press 2 4 6 8 etc.
Box Jumps 3 6 9 12 etc.
Wednesday, March 23, 2011
5 minutes:
Burpees
Kettlebell Swings-8 different weight
30 seconds on, 30 second off from lowest to highest weight than
30 seconds on, 30 second off from highest to lowest weight
8 Rounds of:
Toe touch-Legs up, toes pointed up
30 seconds on, 10 seconds off
Tuesday, March 22, 2011
10 minutes of:
5 Box Jumps
10 Push-ups
15 Overhead squats
5 Rounds of:
15 Jump Pull-ups
Run
Week 13 Workouts
ReplyDeleteThursday, March 31, 2011
AMRAP in 15 minutes
9 Deadlifts
12 Push-ups
15 Box Jumps
Tuesday, March 29, 2011
21, 18, 15, 12, 9:
• Squat Press
• Floor to Overhead w/ box
• Push-ups
• Box Jumps
Week 14 Workouts
ReplyDeleteWednesday, April 6, 2011
While one person is doing one exercise the other person is doing the other exercise
With a Partner, AMRAP for an unspecified amount of time:
• 5 ground to overhead
• 5 burpees
With a Partner, AMRAP for an unspecified amount of time:
• 4 carries with 55lb bar
• 4 Suicides
With a Partner, 2 rounds of:
• 5 ground to overhead
• 5 burpees
• 4 carries with 55lb bar
• 4 Suicides
Tuesday, April 4, 2011
Tabata’s
20 seconds on, 10 seconds off 8 Rounds each.
Choose 2 from list:
Jumping Pull-ups Sumo Deadlift High Pulls
Push-ups Overhead Press
Sit-ups Knees to Elbows
Squats Front Squats
Week 15 Workouts
ReplyDeleteThursday, April 14, 2011
21, 18, 16, 14, 12, 10:
• Ground to Overhead
• Sprawls
Wednesday, April 13, 2011
• Run to Front Door
• 75 Kettlebell Swings
• 25 Burpees
• 50 Kettlebell Presses (25 each arm)
• 25 burpees
• 25 Body Weight Rows
• 25 Burpees
• 50 Kettlebell Presses (25 each arm)
• 25 Burpees
• 75 Kettlebell Sings
• 250 Jump Ropes
Tuesday, April 12, 2011
10 Rounds of:
• 10 Push ups
• 10 Deadlifts, Snatches, SDHP, or Hang Power Cleans
500 Jump Ropes