W/C 19th AUG 2019 (4 Week Block)

Monday Bootcamp

Part A) Alternating EMOM for 10mins

10 KB swings

10 KB push press

Into MAX REPS – Air Squat Score = total number of air squats

Rest 5min

Part B) IN PAIRS - FOR TIME

1 Lap Run (together)

100 Weighted sit ups

80 KB SDHP

60 Box jumps

40 Burpees

20 Sync press up release

40 Cal row / ski

60 Weighted box step ups

80 KB clean & press

100 Weighted reverse curl

Tuesday Circuits

4 Min controlled AMRAP

  • 20 Air squats

  • 15 Sit ups

  • 10 Press ups

Circuit

On each station 50:10 / 40:10 / 30:10

  1. TRX in / out squat jumps

  2. TRX Oblique twists

  3. BB Hang clean &press

  4. BB Thruster

  5. Box Steps

  6. Burpee box jumps

  7. BW in / out press ups

  8. BW Mountain climbers

  9. KB Swings

  10. KB Alt arm squat cleans

Wednesday bootcamp

Partner workout:

A- 15min AMRAP:

30 sync air squats

30 cal row

30 sync press-ups

30 cal row

30 sync downups

30 cal row

REST/ SETUP- 5mins

B- 15min AMRAP: (alt rounds)

10 KB swings

10 box jumps

100m sprint

C- Core finisher:

5min Max reps sit-ups

1 partner always in plank hold

Saturday Bootcamp

Warm up: 4 min AMRAP

  • 20 Air squats

  • 15 Sit ups

  • 10 Press ups

Bootcamp: 15 min partner AMRAP

50 BB Hang clean & press - Split as needed

25 Sync Air squats

50 KB Swings - Split as needed

25 Sync Sit ups

50 Douuble DB Thruster - Split as needed

25 Sync Press ups

W/C 22nd July - 4 week block

Monday Bootcamp 

A) 12min AMRAP 

Alternating Rounds 

12 Plate GTOH

8 OH lunge 

4 Burpee to plate

  • every 4min = run 200m

B) 10 station circuit (1min on / 15s off)

  1. Knee to elbow

  2. Battle rope

  3. TRX body row

  4. MB slam

  5. KB push press

  6. Burpee box jump

  7. Cal Row

  8. Wall ball oblique slam

  9. Hollow rock

  10. Press up release

C) CORE - 35-25-15

Sit ups 

Reverse curl 

Flutter kicks 

…….

Wednesday Bootcamp 

30min AMRAP

- 100 abmat sit-ups 

- 80 air squats 

- 60 DB hang clean 

- 40 KB swings 

- 20 sync squat thrusts 

- 40 double KB deadlifts 

- 60 DB single arm push press 

- 80 press-ups 

- 100 alt leg lunges 

- Every 5min both partners run 200m

……..

Bootspin W/C 22nd July

R1 - Paired (45/15)

P1 

* Standing Climb 

* Seated Climb

* Standing Sprint

* Seated Sprint

P2

* Elbow Plank

* Sumo Squat Hold

* Reverse Plank

* Double leg Hold

Rest and swap

R2 - Solo

50 Sec Seated Sprint- 50 Weighted Squats & 50 Barbell Shoulder Press

40,40,40

30,30,30

20,20,20

10,10,10 & 10 Tuck Jumps


W/C 24th June - 4week block

Monday Bootcamp 

A) 12min Partner AMRAP 

Split all reps unless stated

5 sync down ups

50 box jump overs

5 sync down ups

50 push press (barbell)

5 sync down ups

50 lunges (barbell)

B) CORE - 3 rounds each

P1 holds elbow plank

P2: using 5kg plate

10 leg lowers

10 reverse curl

10 oblique twist 

C) 12min Partner AMRAP 

Split all reps unless stated

50 MB sit ups

40 MB slam 

30 squat jumps

200m run (together)

30 press up release

40 KB SDHP

50 KB swings 

Tuesday Circuits

A) 5 x 3min AMREP's
1 Partner works : 1 Partner in hold (Split as needed)

1 - KB swing - Plank Hold
2 - TRX Squat Jumps - Dead Hang
3 - Box Jumps - Ski Sit Hold
4 - Press ups - OH plate hold
5 - Burpees - DB crucifix hold

Rest 2mins

B) 7min AMRAP - 1 works : 1 rest
100 Bicycles
50 Ab mat sit ups
100 Mountain Climbers
50 Leg Lowers
100 Heel taps

Rest 2mins

C) 8 Rounds - Alt Rounds with partner
9 KB swings
6 KB Thrusters
3 KB GTOH

Wednesday Bootcamp

Partner Workout:

A- 10min alt EMOM (1min on/ 1min off)
- 15 KB swings + max sit-ups
- Each partner does 5 rounds

B- 16min AMRAP
- 40 cal row/ bike/ ski
- 20 alternating medball sit-ups
- 40 KB thruster
- 20 alternating burpee box step up
After every movement both complete 15 sync squat jumps

C- 10min alt EMOM (1min on/ 1min off)
- 15 DB alternating snatch + max press-ups
- Each partner does 5 rounds

Thursday Bootspin

R1 – Paired

P1

• 30 sec Seated Sprint

• 30 sec Standing Climb

Repeat until P2 has completed

P2

• 50 Weighted Sit-ups

• 40 Squat & Press

• 30 Press-ups

• 20 Lunge Jumps

• 10 Squat Thrusts

Rest & swap

R2 - 25min Paired AMRAP (Split 50/50 and alt bike sets)

• 100 Skips

• 30 sec Seated Sprint (P1)

• 50 KB Swings

• 30 sec Seated Sprint (P2)

• 50 Box Tricep Dips

• 30 sec Seated Sprint (P1)

• 50 Single Leg V-ups

• 30 sec Seated Sprint (P2

• 50 Box Jumps

After every round both partners 200mtr run and 5 Burpees

W/C 28th May 2019 (4 Week Block)


CIRCUIT TRAINING

Warm up:

  • 15 Air squats

  • 15 Sit ups

  • 15 Press ups



Barbell circuit:

  1. Back squat

  2. Push Press

  3. Front squat

  4. Bench press

  5. Hang clean & press

  6. Deadlift

  7. Thruster


KB Circuit:

  1. KB Swing

  2. KB Goblet squat

  3. KB Single arm switch

  4. KB Push press

  5. KB SDHP

  6. KB Clean and press

  7. KB Snatch

Bodyweight Circuit:

  1. Press ups

  2. Sit ups

  3. Down ups

  4. Squat jumps

  5. Mountain climbers

  6. Lunges

  7. Burpees

Bootspin

A) Warm- up - 3 Min AMRAP

•10 Air Squats

•10 Side Lunges

•10 Sit Ups

•10 Press Ups

😎 25 Min AMRAP Ladder Style

+2 after every round- (not including bike and Run) up to 20 then reverse

* 30 Sec Seated Sprint

* 2 Plated OH Lunges

* 200 met KB Run

* 30 Sec Standing Climb

* 2 Plated GTOH

* 2 Crunches

On completion of 25 mins 10 Burpee Tucks



Saturday Bootcamp


Warm up:

  • 20 Air Squats

  • 20 Sit ups

  • 20 Press ups


Bootcamp

4 Min AMRAP’s with 1 min rest between intervals

  1. 10 TRX Body rows - 10 Down ups

  2. 10 KB Swings - 10 Squat jumps

  3. 10 DB Box steps -10 Box jumps

  4. 10 Sandbag GTOH - 10 Press ups

  5. 10MB Slams - 10 Sit ups

  6. 10 Cal row - 10 Burpee over rower

  7. 10 BB Thruster - 10 Lunges





W/C 29th April 2019 (4 Week Block)

Monday Bootcamp


Warm up - 2 rounds
200m run
10 air squats
10 sit ups

30min AMRAP - in pairs

80 Back squats
20 Sync jump lunges
80 Plate GTOH
20 Sync plank shoulder taps
80 KB swings
20 Frontal raise
80 Plate sit ups
20 Sync v-ups

After every round (both working)
2 rounds of:
Run/Ski/Row 200m
15 strict press
10 press ups
5 burpees





Tuesday Circuits

Warm up

Alternating TABATA



Circuit

3 min per station alternating 45secs with partner - 30secs transition between stations:

  1. TRX squat jumps - squat pulse

  2. TRX body row - press up

  3. Double kettlebell swing - down up

  4. Double kettlebell clean and press - mountain climber

  5. Sandbag lunge - box jump

  6. Sandbag duck walk - lunge(jumping)

  7. MB slam - bicycle

  8. MB russian twist - sit ups

  9. row - burps





Wednesday bootcamp




Partner workout

A- For time: (15min timecap)

- 50 KB swings

- Both run 200m

- 40 KB swings

- Both run 200m

- 30 KB swings

- Both run 200m

- 20 KB swings

- Both run 200m

- 10 KB swings -

- Both run 200m

B- 10min AMRAP (split as needed)

- 50 air squats

- 50 downups

- 50 sit-ups

50 press-ups

- 1 partner must always be holding a 10kg plate overhead

C- Core blast: (8min time cap)

For time:

- 50 plate sit-ups

EMOM 10 v tucks

- 50 alt leg v ups

EMOM 10 heel taps



Bootspin

R1 - Paired 45/15

P1

* Seated Sprint
* Standing Sprint
* Seated Climb
* Standing Climb

P2
* Wall Balls
* Skipping
* Press Ups
* Mountain Climbers

Rest and Swap

R2- Abs & Core 45/15

* 3/4 Sit-ups
* Single Leg V-ups
* Reverse Crunches
* Sky Diver
* Elbow Plank

R3 -

20 Min AMRAP

* 30 Sec Seated Sprint
* 20 Lunges and Press
* 30 Sec Standing Climb
* 20 Squat Jumps
* 20 MB Slams
* 5 Double Wide Burpees

On completion of AMRAP 200 Meter Run 🏃‍♀️


W/C 1st April 2019 4 Week Block


Monday Bootcamp

A) Warm up - Run 200m into

Partner Tabata
20:10 x 4 rounds per movement
- Press ups
- Squat jumps
20:10 x 4 rounds per movement
- Sit ups
- Shoulder taps

B) INDIVIDUAL WORKOUT FOR TIME (24min Time Cap)

400m Run
21-15-9
KB SWING
HEEL TAPS

400m Run
21-15-9
KB GOBLET SQUATS
OBLIQUE TWIST

400m Run
21-15-9
KB Push Press
Reverse Curl

In remaining time AMREP LADDER (increasing by 2 REPS)
Down ups
Sit ups




Tuesday Circuits

A) Warm Up

4 min AMRAP

  • 10 Air squats

  • 10 Lunges

  • 10 Sit ups

  • 10 Press ups

B) CIRCUIT

In teams of 2 on each station - 4 mins work 1 min rest

  1. 20 Sync squat jumps - 40 split box jumps

  2. 20 Sync down ups - 40 split sandbag GTOH

  3. 20 Sync squat thrusts - 40 split KB swings

  4. 20 Sync box bunny hops - 40 split DB devil press

  5. 20 Sync sit ups - 40 split BB thrusters

  6. 20 Sync press ups - 40 split cal row/ski





Wednesday Bootcamp

In teams of 2

30min AMRAP:

- 40 cal row/ bike/ ski

- 20 sync plate GTOH

- 40 box jumps/ steps

- 20 sync alt leg lunges

- 40 DB hang clean and press

- 20 sync press-ups

- 40 plate sit-ups

- 20 sync burpee to plate

Every 5 mins both perform (at same time):

- 10 bicep curl

- 10 tricep press-ups

- 10 KB strict press





Thursday Bootspin

R1 - Paired

200 KB Swings (split as needed)

1 partner must always be doing bike seated Sprint - both start every time together on completion, Into 400 meter Run together (not split)

Into 30 Sync Sit-ups

R2- Paired

25 Min AMRAP

Alt movement sets

50 Sec Seated Sprint

40 BB Back Squats

30 Sec Standing Climb

20 DB/KB Box Overs

10 Press ups

5 Sync Down ups after every movement

W/C 4th March (4 Week Block)

Monday Bootcamp

IN PAIRS FOR TIME

120 BB Back Squats
100 KB Swings
80 BB Lunge
60 KB SDHP
40 Press up Release

After each round both partners complete
10 Burpees
5 Sit ups

On completion
200m relays
You go I go




Tuesday Circuits

A) Warm up:

10-8-6-4-2

  • Air squat

  • down up

B) Circuit

Each station 20:20:20 x 2

  1. DB GTOH : Walk out press up

  2. BB Back squat : Lunge jumps

  3. KB Swing : Sit ups

  4. Box bunny hop : Step ups

  5. Box jumps :Burpees







Wednesday Bootcamp




A- 8min AMRAP ladder (up in 2’s)
- 2 KB swings
- 2 sync downups
- 2 cal row/ bike/ ski

REST 2mins

B- 8min AMRAP (split as needed)
- 10 burpee over medball
- 20 lunge jumps
- 30 medball sit-ups
- Both partners run 100m (carrying medball)

REST 2mins

C- 8min HIIT (switch every 30s)
- 1 squat jumps
- 2 DB snatch
- 3 box jumps
- 4 Plate GTOH
- 5 medball slams
- 6 burpee to plate
- 7 sprint
- 8 squat thrusts





Bootspin




4 stations - 4 Exercises - 45/15

S1 - Bike

* Seated Sprint

* Standing Sprint

* Seated Climb

* Standing Climb

S2 - Barbell

* Front Squat and Press

* Bicep Curl

* Lunges

* Tricep Extension

S3- Cardio

* Ski

* Row

* Ski

* Row

S4- Abs

* Weighted Sit ups

* M/Climbers

* Plank Hold

* Genie Abs

R2 - 8 Min Ladder AMRAP

* 20 Sec Seated Sprint ( Remains Same)

* 2 Press ups

* 2 KB GTOH

Increase by 2 every set (not bike)

W/C 4th February 2019 - 4 Week block

Monday Bootcamp

A) 10min Time Cap

In Pairs: In Sync

  • 50 BW Lunges

  • 10 KB SNATCH

  • 40 Sit ups

  • 10 KB SNATCH

  • 30 Press up release

  • 10 KB SNATCH

  • 20 KB thruster

  • 10 KB SNATCH

B) 10min AMRAP

In pairs; split as needed

  • 50 Double arm KB/DB STOH

  • 50 Medball sit ups

  • 50 Medball squats

C) 10min AMREP

In pairs - switch every complete round

  • 5 Burpee Box Jumps

  • 5 Squat Jumps

Tuesday Circuit Training

A) Warm up:

20-15-10

  • Air Squat

  • Press ups

  • 5 Down ups after each round

B) Circuit 1 – 3 Rounds of 30s on 15s off

  1. BB Clean & Press

  2. Press ups

  3. Box Jumps

  4. KB Swing

  5. Squat Jumps

  6. TRX Body Row

Finisher: Alt TABATA: Sits ups & Elbow Plank

Circuit 2 – 3 Rounds of 30s on 15s off

  1. BB Thruster

  2. Mountain Climber

  3. Box Dips

  4. KB single arm switch

  5. Down ups

  6. TRX Squat Jumps

Finisher: Alt TABATA: Bicycles & Extended Plank

Wednesday Bootcamp

In teams of 2:

30min AMRAP

  • 100 OH plate lunge

  • 30 sync box steps

  • 100 Push press (BB/ KB)

  • 30 sync press-ups

  • 100 back squats (BB/ KB goblet)

  • 30 sync air squats

  • 100 Hanging knee raise/ v tucks

  • 30 sync sit-ups

- Every 5mins both partners complete 1min plank hold

Saturday Bootcamp

A) Alt Tabata – Air Squat / Press ups / Sit ups / Down ups

B) Each Block 20:20:20 (work:work:rest)

TRX

  1. TRX squat jump – squat pulse

  2. TRX body row – down ups

  3. TRX tricep extension – press ups

Repeat x 3

KB

  1. KB LA swing – KB RA swing

  2. KB LA strict press – KB RA strict press

  3. KB LA SDHP – KB RA SDHP

Repeat x 3

BOX

  1. LL Step up – RL Step up

  2. Box Dips – Plate Extensions

  3. Box Jumps – Plate GTOH

Repeat x 3

MB 

  1. MB sit ups – Bicycles

  2. MB slams – Sprints

  3. MB over box – Leg Lowers

Repeat x 3

W/C 7th January 2019 - 4 Week Block


Monday Bootcamp

W/UP

4min High Knees

Every Min = 5squats, 5sit ups, 5down-ups

EMOM x 16min (4 rounds)

25 Sit ups

40sec Elbow Plank

25 Bicycles

40sec Ext Plank w/shoulder taps

For Time (20min TC)

21–18-15-12-9-6-3

Back Squat

BW Lunge

Push Press

Press ups

- Every 3min = 10 burpee over bar

Tuesday Circuits

In Pairs;

30 Sec work each station.

1 - TRX Pistols + TRX Squat Jumps

2 - Row/Ski + Burpees

3 - MB Slams + MB Sit Ups

4 - Bar Step Ups + Clean and Press

5 - KB Swing + KB Thruster

6 - Press Ups + Mountain Climbers

7 - DB Snatch + DB Lunge



Wednesday bootcamp

Partner workout

A- 8min AMRAP

Alt rounds:

- 10 Russian KB swings + 5 downups

REST 2mins

5x3min Max reps (switch as needed)

1- burpee to rig

2- wallballs

3- alternating DB snatch

4- box jumps/ steps

5- plate GTOH

REST 2mins

C- 8min AMRAP

Alt rounds:

- 10 lunge jumps + 5 cal ski/ bike


Thursday Bootspin



R1- Paired 45/15

P1
Seated Sprint
Standing Sprint
Seated Climb
Standing Climb
P2
Prisoner Squat Pulses
Press-ups
OH Squats
Toe-taps

Rest and Swap

R2 Abs - 45/15
Crunches
Elbow Plank
Reverse Crunches
Double leg Hold
Scissor Legs
Mountain Climbers

R3- Paired 20 Min AMRAP
50/50 Split as required

40 Sec Seated Sprint
40 KB Single Arm Swing and Pass
40 Sec Standing Climb
40 KB Knee UPS
40 Weighted Sit-ups
On completion of 20 mins all do 10 burpees from my iPhone

W/C Monday 12th November (4WEEK BLOCK)


Monday Bootcamp

A) 3 Rounds for Time:

25 KB swings

25 Sit ups

25 KB SDHP

25 Bicycles

B) FGB Style x 3 rounds;

Box Jumps

Plate GTOH

Press ups

Back Squat

Burpees

C) Core Stability (20s B2B x 2 rounds)

Side Plank (L)

Elbow Plank

Side Plank (R)

Extended Plank

Hollow Hold





ED circuits

each person has:

- mat / BB / KB / step box

3 circuits going 45s on : 15s off

Circuit 1- Barbell & step box

1. BB back squats

2. BB STOH

3. BB lunge

4. BB upright row

5. BB calf raises (use step box)

6. BB bench press (use step box)

7. BB Front Squat

8. BB bicep curl

9. BB deadlift

10. BB thruster

Circuit 2 - KB

1. KB swing

2. KB goblet squat

3. KB single arm switch

4. KB STOH

5. KB alt arm clean and press

6. KB lunge

7. KB snatch

8. KB SDHP

9. KB Thruster

10. KB alt arm squat clean

Circuit 3 - BW & Box

1. Box step ups

2. Box bunny hops

3. Sprints

4. Bicycles

5. Press ups

6. Pommel jumps

7. Squat jumps

8. Lunge jumps

9. Down ups

10. Burpees


WEDNESDAY BOOTCAMP

- For time (in teams of 2)

100 KB swings

1 partner must always in in a plank hold



B- 20min AMRAP

25 cal bike/ ski

20 sync alt leg lunges

25 DB box step over

15 syncs sit-ups

25 press-ups

10 sync downups




C- For time:

100 KB front squats ( in teams of 2)

1 partner must always be in sumo hold on wall

Bootspin

R1 - 3 Station - 4 Exercises - 1/30

S1 - Bike

Seated Sprint

Standing Sprint

Seated Climb

Standing Climb

S2 - Barbell

Squat & Press

Bicep Curls

Lunges

Triceps Extensions

S3 - TRX

Lat Pull

Calf Raises

Squat Jumps

Mountain Climbers

1 Min Rest between stations

R2 - 8 Min AMRAP

20 Sec Seated Sprint

20 Sit-ups

10 press Ups

10 Box Jumps

Bootcamp 4 Week Block W/C 15th October

Monday Bootcamp


30min partner AMRAP

  • 50 press ups

  • 40 kB swings

  • 30 box jumps

  • 20 burpees

  • 10 plank ups

    After each movement - in sync

  • 20 air squats

  • 20 sit ups

    After each round - run 200m

    Tuesday Circuit Training

    Warm up:

    Alt tabata

  • Air squat

  • Sit ups

    45s on each station with 15s finisher after each:

    1. MB Russian twists
    2. Burpee box jump
    3. DB alt arm snatch
    4. Press up 90degree turns
    5. Long jump lap
    6. BB back squat
    7. BB shoulder press
    8. KB swing
    9. DB alt arm clean and press
    10. TRX body row

    Repeat circuit x 3
    1. Air variation
    2. Mountain climbers
    3. Down ups


    Wednesday bootcamp

    In teams of 3

    30min max cal bike/ ski

    1 partner always on cals

    Whilst partner 2 + 3 work through chipper


  • 100 alt leg lunges

  • 80 KB swings

  • 60 abmat sit-ups

  • 40 DB alternating snatch

  • 20 burpee plate GTOH

    must rotate partners every 2 minutes






Bootcamp 4 week block W/C 17th Sept

Monday Bootcamp

A) For Time (15min time cap)

50-40-30-20-10

  • Kb Swing

10-20-30-40-50

  • Sit ups

After every round run 100m

B) 10 station circuit (1min on / 15s off)

  • Knee to elbow

  • Battle rope

  • TRX body row

  • MB slam

  • KB push press

  • Burpee box jump

  • Cal Row

  • Wall ball oblique slam

  • Hollow rock

  • Press up release

C) 8min AMRAP

Alternating Rounds:

  • 5 Plate GTOH

  • 5 OH lunge

  • 5 Burpee to plate


Wednesday bootcamp

A- Individual Workout:

1min per station (for max reps)

  • 1- KB swings

  • 2- medball sit-ups

  • 3- cal row/ bike/ ski

  • 4- downups

  • 5- REST

  • X3 Rounds

Score is total reps

B- In teams of 2:

10min AMRAP

  • 30 air squats

  • 5 sync downups

  • 30 empty bar push press

  • 5 sync downups

  • 30 hand release press-ups

  • 5 sync downups

split all work as needed


C- Core strengthening:

10min EMOM (going 40:20)

  • 1- plank hold

  • 2- OH plate sit-ups

  • 3- mountain climbers

  • 4- alt leg v ups

5- plate Russian twists


THURSDAY BootSpin

4 x 8 min AMRAPS - 4 Stations - 1 min Rest between AMRAPS

Station 1
1 min Seat Sprint
1 min Standing Climb

Station 2
20 KB Swings
20 KB Squat & Press
20 KB Bicep Curls
20 KB Tricep Extension

Station 3
1 min Row
1 min Ski

Station 4
30 sec Plank Hold
30 sec Crunches
30 Sec Double Leg Hold
30 Sec Reverse Crunches


Bootcamp 4 week block W/C Monday 20th August

Monday Bootcamp


In teams of 2

A) For time
Split as needed
1000m run
60 KB Deadlift
60 KB Swings
60 Ab mat sit ups
60 Press up release
60 Down ups

Rest 3min

Into AMRAP in remaining time
1000m run  
80 KB Deadlift
60 KB Swings
40 Ab mat sit ups
20 Press up release
10 Down ups


Tuesday Bootcamp 


A) in teams of 2 continuous alternating rounds
(4 people or 2 teams on each station) each station is a 5min AMRAP


Station 1. 
9 cal ski
6 Double KB STOH (2 KB’s)
3 press ups

Station 2.
9 alt arm DB snatch
6 KB goblet Squat
3 Squat Jumps

Station 3.
9 cal row
6 double KB swing (2KB’s)
3 burpees over the rower

Station 4.
9 box jump
6 KB box step overs
3 burpee box jumps

Station 5.
9 MB slams 9kg
6 KB alt leg Lunge
3 sit ups

Station 6.
9 TRX body row
6 KB GTOH
3 squat thrusts

 


Wednesday Bootcamp


A- 10min EMOM (alternating minutes)
- 20 air squats AMREP downups
- score is total downups

B- 12min AMRAP
7 KB thrusters
14 sit-ups in sync
21 KB swings
Both partners run 100m after each round

C- 10min EMOM (alternating minutes)
- 20 alt leg lunges AMREP box jumps/ steps
- Score is total box jumps

D- 6min AMRAP (Core)
50 KB side bends
50 alt leg v ups
50 heel taps
50 plank ups
- split as needed


 

Bootcamp 4 Week block W/C Monday 25th June

MONDAY Bootcamp

A) 12min AMRAP
- YOU GO I GO
10 kb swings
8 kb thruster
6 box jumps
4 burpees

😎 12min EMOM (3rounds)
- CORE
1. 25 sit ups
2. Elbow plank (40s)
3. 20 oblique twists
4. Extended plank (40s)

C) 8min AMREPS
- Sprint shuttles
- YOU GO I GO


TUESDAY Bootcamp 

32min rolling clock with a partner
alternating rounds 


Min 0-4
   8 Barbell deadlifts
   8 squat thrusts
Min 4-8
   8 Barbell cleans
   8 press ups
Min 8-12
  8 barbell back squats
  8 jumping lunge
Min 12-16
  8 Barbell thrusters  
  8 down ups
Min 16-20
  8 KB swings
  8 squat jumps
Min 20-24
  8 KB SDHP
  8 sit ups
Min 24-28
  8 KB clean and press
  8 plank ups
Min 28-32
  8 KB snatch
  8 burpees 


WEDNESDAY Bootcamp

Partner workout
(Split all work as needed)

For time: 
100 KB swings
80 alt leg lunge jumps
60 KB front squats
40 press-ups
20 KB thruster
Every 2mins both partners complete 5 downups in sync

For time:
100 air squats
80 medball sit-ups
60 squat thrusts
40 cal ski
20 burpees over medball
Every 2mins both partners complete 10 squat jumps in sync

For time:
100 v tucks
80 plate GTOH
60 tricep dips
40 OH plate sit-ups
20 in out plate press ups
Every 2mins both partners complete 15 high knees

pic BC.jpg

 

 

bootcamps 4 week Block starting 28th April

Monday Bootcamp

A) Tabata in pairs
20:10 x 4 rounds per movement
- Sit ups
- Elbow plank

😎 Circuit going 45s/15s
TRX lunge / jumps
Battlerope
TRX body row
Sandbag clean & press
MB sit up
Box jumps
Push ups
Wall ball slams
Burpees
DB shoulder press

C) Tabata in pairs
20:10 x 4 rounds per movement
- Bicycles
- Mountain climbers

D) repeat circuit going 45s/15s


Tuesday Bootcamp 

A) solo complete 2 rounds
10min EMOM going 45s work : 15s rest
1. Air squat
2. KB swing
3. Press ups
4. KB GTOH
5. Burpees

B) as a team of 2 complete - split work
12min Max reps
4min max Cals
4min max alternating rounds
3 TRX press ups
6 TRX body row
9 TRX squat jump
4min max alternating rounds
3 box jumps
6 box jump over
9 box dips

C) solo complete - 1min rest between
5 rounds of...
9 BB back squats
6 BB push press
3 BB thruster
In any remaining time max reps burpees


Wednesday Bootcamp

Partner workout

9min AMRAP (alt rounds) 
9- plate GTOH
6- OH plate lunge
3- burpees to plate
Into 3min max reps 20m sprints

9min AMRAP (alt rounds) 
9- KB swings
6- press-ups
3- KB thruster
Into 3min max reps KB front squat

9min AMRAP (alt rounds)
9- wallballs/ MB thruster
6- cal row/ bike/ ski
3- squat jumps
Into 3min max reps medball sit-ups


Thursday Bootspin

R1/Warm up (SOLO)  
50 sec Seated Sprint – 50 Crunches
45 sec Seated Sprint – 45 Squats
40 sec Seated Sprint – 40 Press Ups
35 sec Seated Sprint – 35 Crunches
30 sec Seated Sprint – 30 Squats
25 sec Seated Sprint – 25 Press Ups
20 sec Seated Sprint – 20 Crunches
15 sec Seated Sprint – 15 Squats
10 sec Seated Sprint – 10 Press ups
5 Jumping Jacks – 5 Crunches – 5 Squats – 5 Press Ups
R2 – Paired (45/15)
P1
Seated Sprint
Standing Sprint
Seated Climb
Standing Climb
P2
Low Plank Saw
High/Low Plank
Reverse Plank
Hot Hands
1 min rest and swap
R3 – 10 Min AMRAP (SOLO)
30 Sec Seated Sprint
20 KB Swings
5 Burpee Tucks
 

Bootcamps (4 week block starting 30th April)

Monday Bootcamp

A) Pairs Tabata

20s/10s x 4 rounds per movement

  1. Back Squat & Mountain Climbers 
  2. Push Press & Press ups
  3. Bicep Curl & Burpees 

B) 20min AMRAP in pairs

Split reps evenly

  • 40 weighted sit ups
  • 40 KB swings
  • 40 box jumps / steps
  • 40 KB SDHP
  • RUN 200m together after each round 

Wednesday Bootcamp

Partner workout

A- 15min AMRAP
50 box jump overs
200m run
50 DB front rack alt leg lunge
200m run
50 burpee to plate
200m run
50 medball sit-ups
200m run
- both partners must run 100m each
- Split all work as needed

B- 15min AMRAP
50 KB swings
100 skips
50 tricep dips on box
100 skips
50 press-ups
100 skips
50 DB alt arm snatch
100 skips
- Both partners must complete 50 skips each

C- Core blast: 
10min EMOM x2 Rounds
1- 45s alt leg v ups
2- 45s heel taps
3- 45s mountain climbers
4- 45s leg lowers
5- 45s plank hold 


Thursday Bootspin

R1 - 3 stations - 4 exercises per station - 1min work, 30sec rest.

S1- TRX
    •    Lat Pull
    •    Calf Raises
    •    Press ups
    •    M/climbers

S2- Barbell
    •    Shoulder Press
    •    Bicep Curls
    •    Lunges
    •    Tricep Extension

S3 - Bike
    •    Seated Sprint
    •    Standing Climb
    •    Seated Sprint
    •    Standing Climb

1 min rest between stations all 3 are completed

R2
50 - Sec Seated Sprint
50 - weighted Squats
50 - Sit-ups
then 40,30,20,10 of each


W/C Monday 2nd - 23rd April 2018 (4 week block)

Monday Bootcamp

A) 8min AMRAP

  • 5 cal ski / row + 5 burpees
  • 15 air squats
  • 15 STOH

Into 2min AMREP - sit ups

  • B) 8min AMRAP
  • 8 box jumps
  • 10 KB swings
  • 8 MB get ups

Into 2min AMREP - oblique twist

A) 8min AMRAP

  • 200m run
  • 10 wall balls
  • 10 press ups

Into 2min plank


Tuesday Bootcamp

  • 5min partner AMRAP ladders (1 works : 1 rests)
  • 2min rest between AMRAPS 
  • Increase reps by 5 each round :) 
  1. 5cal row / 5 burped over rower
  2. 5 KB cluster / 5 KB swings
  3. 5 TRX squat jumps / 5 DB push press
  4. 5 cal ski / 5 box jump overs
  5. 5 BB thruster / 5 BB clean & press

Wednesday Bootcamp

10 station Circuit going: 
40:20 rest
30:15 rest
20:10 rest

1- KB swings
2- pullups/ ring rows
3- medball sit-ups
4- box jumps/ steps
5- ski erg sprints
6- Empty bar lunge jumps
7- burpee to plate

8- assault bike

9- DB hot hands
10- 10m shuttle sprints

Circuit 1 Finisher: 
50 Explosive jacks

Circuit 2 Finisher:
50 medball slams 9kg

Circuit 3 Finisher:
50 press-ups


Thursday Bootspin

R1 :- 45 Sec Work – 15 Sec Rest (Paired)

P1 –                                                                        
•    Seated Sprint                                            
•    Standing Sprint                                         
•    Seated Climb                                             
•    Standing Climb                                          

P2 – 
•    Wall Balls
•    Skipping
•    Press Ups
•    KB Swings

1 MIN REST -SWAP

R2:- 5 x 1 min B2B  (SOLO)

•    Sit-ups
•    Heel Touches
•    Single Leg V-Ups
•    Flutter kicks
•    Plank Hold

R3 :- (SOLO)

•    40 Weighted Squats – 40 Sec Seated Sprint
•    30 Weighted Squats – 30 Sec Seated Sprint
•    20 Weighted Squats – 20 Sec Seated Sprint
•    10 Weighted Squats – 10 Sec Seated Sprint – 10 Burpee Tuck Jumps

 

W/C Monday 5th Feb (4 week block)

Monday Bootcamp

Pairs circuit - 2 movements per station 

30s w/30s w/15s r - Repeat x 2

2min rest between circuits 

  1. Battle rope & press ups 
  2. Trx squat jump & 2 step dash 
  3. V-ups & plank shoulder taps 
  4. ROW
  5. Ski & mb slam 
  6. Box jump over & lunge jumps
  7. Rope climb & mountain climbers

Tuesday Bootcamp

20:20:20 on each block

TRX: repeat x 3

  1. TRX squat jump - squat pulse
  2. TRX row - down ups
  3. TRX tricep extension - press ups

KB: repeat x 3

  1. KB left arm swing - KB right arm swing
  2. KB left arm press - KB right arm press
  3. KB left squat - KB right squat

BOX: repeat x 3

  1. Left leg step up - Right leg step up
  2. Dips - Plate extensions
  3. Pike press - Plate STOH

MB: repeat x 3

  1. MB sit ups - Bicycles
  2. MB slams - Sprints
  3. MB Russian twist - sit ups

Wednesday Bootcamp

A- 8min alt EMOM (4 Rounds) 

  1. 1- 200m row
  2. 2- 10 downups

B- 8min partner AMRAP (Partners must alternate each movement)

  • 10 kB swings
  • 10 plank ups 
  • 10 KB push press
  • 10 mountain climbers
  • 10 KB single arm switch 

C- 8min alt EMOM (4 Rounds) 

  1. 1- 10 cal assault bike
  2. 2- 15 plate GTOH

D- 8min partner AMRAP (Partners must alternate movements)

  • 10 wallballs 
  • 10 squat jumps 
  • 10 medball sit-ups 
  • 10 lunge jumps
  • 10 medball thruster

Thursday Bootspin

R1

P1 -

  • 1 min seated Sprint
  • 1 min standing climb 

Repeat until P2 is complete

P2 -

  • 50 GTOH
  • 40 Press Ups
  • 30 Overhead Squats
  • 20 V-ups
  • 10 Burpees

2min rest

R2

6 min ladder ( 2,4,6,8...)

  •  Sit ups
  • KB Deaflifts
  • Lunge Jumps

R3

6min AMRAP

  • 20 Box jumps - 20sec seated Sprint- 20KB swings
  • 10  Box Jumps - 10 sec seated Sprint- 10 KB swings 
  • 5 Box jumps - 10 sec seated Sprint- 5 KB Swings

6th November - 27th November (4 week block)

Monday Bootcamp 

A) 8min AMRAP 
15 KB
3 Burpee over KB
15 KB SDHP
3 Burpee over KB

B) 8min AMRAP
10 Box jumps
5 Plank ups
10 TRX Squat jumps
5 Hot hands 

C) For time 
40 BB Back Squat
20 Sit ups
40 BB Push Press
20 Sit ups
40 BB Thruster
20 Sit ups
40 SDHP 


Tuesday Bootcamp 

In teams of 2
3mins on each station with no rest between stations - going partner 1 30s / partner 2 30s

  1. Ski 
  2. Box jumps 
  3. Down ups 
  4. Skipping (DU) 
  5. Frog jump laps 
  6. Squat hold 
  7. Kb swings 
  8. Bag jabs 
  9. Press ups 
  10.  TRX mountain climbers

Wednesday Buggy Bootcamp

Partner Workout:

A- 30min Partner AMRAP: 
50 kb swings
20 sync sit-ups
40 tricep dips
20 sync sit-upsp
30 cal row/ bike/ ski
20 sync sit-ups
20 downups
20 sync sit-ups
10 Ring rows/ pullups
20 sync sit-ups 

B- Accessory/ Toning: (30:30:30x 3 on each) 
Arms- KB/ DB strict press/ press ups
Legs- DB/ KB lunges/ squat jumps
Core- leg lowers/ v tucks


Thursday Bootcamp 

4min AMRAP 
10 cal ski
15 press ups
4min AMRAP
10 KB swings
15 squat jumps 

4min AMRAP
10 lap sprint
15 lunge jumps 

4min AMRAP
10 cal row
15 down ups 

4min AMRAP
10 box jumps
15 sit ups 

4min AMRAP
10 back squats
15 squat thrusts


Thursday Bootspin 

Round 1 - In Pairs (1 min work/30sec rest)

P1 - Barbell work:
Upright Row
Bicep Curls
Air Squats
Tricep Extension 

P2 - Bike work:
Seated Sprint
Standing Sprint
Seated Climb
Standing Climb 

R2 in Pairs ( 1 min work / 30sec rest) AT each station
Ski
Skipping
Row
Press Ups
TRX Lat Pulls
Shuttle Run

R3 - Individual
40 Sit ups - 40 Sec Seated Sprint
30 Sit ups - 30 Sec Seated Sprint
20 Sit ups - 20 Sec Seated Sprint
10 Sit ups - 10 Sec Seated Sprint - Burpees