Monday Bootcamp
Pairs circuit - 2 movements per station
30s w/30s w/15s r - Repeat x 2
2min rest between circuits
- Battle rope & press ups
- Trx squat jump & 2 step dash
- V-ups & plank shoulder taps
- ROW
- Ski & mb slam
- Box jump over & lunge jumps
- Rope climb & mountain climbers
Tuesday Bootcamp
20:20:20 on each block
TRX: repeat x 3
- TRX squat jump - squat pulse
- TRX row - down ups
- TRX tricep extension - press ups
KB: repeat x 3
- KB left arm swing - KB right arm swing
- KB left arm press - KB right arm press
- KB left squat - KB right squat
BOX: repeat x 3
- Left leg step up - Right leg step up
- Dips - Plate extensions
- Pike press - Plate STOH
MB: repeat x 3
- MB sit ups - Bicycles
- MB slams - Sprints
- MB Russian twist - sit ups
Wednesday Bootcamp
A- 8min alt EMOM (4 Rounds)
- 1- 200m row
- 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- 10 cal assault bike
- 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