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