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

Ski
Box jumps
Down ups
Skipping (DU)
Frog jump laps
Squat hold
Kb swings
Bag jabs
Press ups
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