Monday Bootcamp

A) For Time (15min time cap)

50-40-30-20-10

Kb Swing

10-20-30-40-50

Sit ups

After every round run 100m

B) 10 station circuit (1min on / 15s off)

Knee to elbow
Battle rope
TRX body row
MB slam
KB push press
Burpee box jump
Cal Row
Wall ball oblique slam
Hollow rock
Press up release

C) 8min AMRAP

Alternating Rounds:

5 Plate GTOH
5 OH lunge
5 Burpee to plate

Wednesday bootcamp

A- Individual Workout:

1min per station (for max reps)

1- KB swings
2- medball sit-ups
3- cal row/ bike/ ski
4- downups
5- REST
X3 Rounds

Score is total reps

B- In teams of 2:

10min AMRAP

30 air squats
5 sync downups
30 empty bar push press
5 sync downups
30 hand release press-ups
5 sync downups

split all work as needed

C- Core strengthening:

10min EMOM (going 40:20)

1- plank hold
2- OH plate sit-ups
3- mountain climbers
4- alt leg v ups

5- plate Russian twists

THURSDAY BootSpin

4 x 8 min AMRAPS - 4 Stations - 1 min Rest between AMRAPS

Station 1
1 min Seat Sprint
1 min Standing Climb

Station 2
20 KB Swings
20 KB Squat & Press
20 KB Bicep Curls
20 KB Tricep Extension

Station 3
1 min Row
1 min Ski

Station 4
30 sec Plank Hold
30 sec Crunches
30 Sec Double Leg Hold
30 Sec Reverse Crunches