Monday Bootcamp

W/UP

4min High Knees

Every Min = 5squats, 5sit ups, 5down-ups

EMOM x 16min (4 rounds)

25 Sit ups

40sec Elbow Plank

25 Bicycles

40sec Ext Plank w/shoulder taps

For Time (20min TC)

21–18-15-12-9-6-3

Back Squat

BW Lunge

Push Press

Press ups

- Every 3min = 10 burpee over bar

Tuesday Circuits

In Pairs;

30 Sec work each station.

1 - TRX Pistols + TRX Squat Jumps

2 - Row/Ski + Burpees

3 - MB Slams + MB Sit Ups

4 - Bar Step Ups + Clean and Press

5 - KB Swing + KB Thruster

6 - Press Ups + Mountain Climbers

7 - DB Snatch + DB Lunge

Wednesday bootcamp

Partner workout

A- 8min AMRAP

Alt rounds:

- 10 Russian KB swings + 5 downups

REST 2mins

5x3min Max reps (switch as needed)

1- burpee to rig

2- wallballs

3- alternating DB snatch

4- box jumps/ steps

5- plate GTOH

REST 2mins

C- 8min AMRAP

Alt rounds:

- 10 lunge jumps + 5 cal ski/ bike

Thursday Bootspin

R1- Paired 45/15

P1
Seated Sprint
Standing Sprint
Seated Climb
Standing Climb
P2
Prisoner Squat Pulses
Press-ups
OH Squats
Toe-taps

Rest and Swap

R2 Abs - 45/15
Crunches
Elbow Plank
Reverse Crunches
Double leg Hold
Scissor Legs
Mountain Climbers

R3- Paired 20 Min AMRAP
50/50 Split as required

40 Sec Seated Sprint
40 KB Single Arm Swing and Pass
40 Sec Standing Climb
40 KB Knee UPS
40 Weighted Sit-ups
On completion of 20 mins all do 10 burpees from my iPhone