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

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