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