bootcamps 4 week Block starting 28th April

Monday Bootcamp

A) Tabata in pairs
20:10 x 4 rounds per movement
- Sit ups
- Elbow plank

😎 Circuit going 45s/15s
TRX lunge / jumps
Battlerope
TRX body row
Sandbag clean & press
MB sit up
Box jumps
Push ups
Wall ball slams
Burpees
DB shoulder press

C) Tabata in pairs
20:10 x 4 rounds per movement
- Bicycles
- Mountain climbers

D) repeat circuit going 45s/15s


Tuesday Bootcamp 

A) solo complete 2 rounds
10min EMOM going 45s work : 15s rest
1. Air squat
2. KB swing
3. Press ups
4. KB GTOH
5. Burpees

B) as a team of 2 complete - split work
12min Max reps
4min max Cals
4min max alternating rounds
3 TRX press ups
6 TRX body row
9 TRX squat jump
4min max alternating rounds
3 box jumps
6 box jump over
9 box dips

C) solo complete - 1min rest between
5 rounds of...
9 BB back squats
6 BB push press
3 BB thruster
In any remaining time max reps burpees


Wednesday Bootcamp

Partner workout

9min AMRAP (alt rounds) 
9- plate GTOH
6- OH plate lunge
3- burpees to plate
Into 3min max reps 20m sprints

9min AMRAP (alt rounds) 
9- KB swings
6- press-ups
3- KB thruster
Into 3min max reps KB front squat

9min AMRAP (alt rounds)
9- wallballs/ MB thruster
6- cal row/ bike/ ski
3- squat jumps
Into 3min max reps medball sit-ups


Thursday Bootspin

R1/Warm up (SOLO)  
50 sec Seated Sprint – 50 Crunches
45 sec Seated Sprint – 45 Squats
40 sec Seated Sprint – 40 Press Ups
35 sec Seated Sprint – 35 Crunches
30 sec Seated Sprint – 30 Squats
25 sec Seated Sprint – 25 Press Ups
20 sec Seated Sprint – 20 Crunches
15 sec Seated Sprint – 15 Squats
10 sec Seated Sprint – 10 Press ups
5 Jumping Jacks – 5 Crunches – 5 Squats – 5 Press Ups
R2 – Paired (45/15)
P1
Seated Sprint
Standing Sprint
Seated Climb
Standing Climb
P2
Low Plank Saw
High/Low Plank
Reverse Plank
Hot Hands
1 min rest and swap
R3 – 10 Min AMRAP (SOLO)
30 Sec Seated Sprint
20 KB Swings
5 Burpee Tucks