Monday Bootcamp

In teams of 2

A) For time
Split as needed
1000m run
60 KB Deadlift
60 KB Swings
60 Ab mat sit ups
60 Press up release
60 Down ups

Rest 3min

Into AMRAP in remaining time
1000m run
80 KB Deadlift
60 KB Swings
40 Ab mat sit ups
20 Press up release
10 Down ups

Tuesday Bootcamp

A) in teams of 2 continuous alternating rounds
(4 people or 2 teams on each station) each station is a 5min AMRAP

Station 1.
9 cal ski
6 Double KB STOH (2 KB’s)
3 press ups

Station 2.
9 alt arm DB snatch
6 KB goblet Squat
3 Squat Jumps

Station 3.
9 cal row
6 double KB swing (2KB’s)
3 burpees over the rower

Station 4.
9 box jump
6 KB box step overs
3 burpee box jumps

Station 5.
9 MB slams 9kg
6 KB alt leg Lunge
3 sit ups

Station 6.
9 TRX body row
6 KB GTOH
3 squat thrusts

Wednesday Bootcamp

A- 10min EMOM (alternating minutes)
- 20 air squats AMREP downups
- score is total downups

B- 12min AMRAP
7 KB thrusters
14 sit-ups in sync
21 KB swings
Both partners run 100m after each round

C- 10min EMOM (alternating minutes)
- 20 alt leg lunges AMREP box jumps/ steps
- Score is total box jumps

D- 6min AMRAP (Core)
50 KB side bends
50 alt leg v ups
50 heel taps
50 plank ups
- split as needed