Monday Bootcamp
Monday Bootcamp
Warm up: 21-15-9
Air Squats
Plank Shoulder Taps
In Teams of 3
Buy in: 2000m Row / Ski
120 BB Hang Clean & Press
80 Burpee over Bar
40 Sync Air Squats
80 Box Jump overs
120 BB Thrusters
*1 person working*
*1 person holding plate in overhead hold*
*1 person resting*
Cash out: 200 Sit ups
*1 person working*
*1 person holding elbow plank *
*1 person resting*
Tuesday Circuits
Warm up
10-8-6-4-2
Air squat
Sit up
Circuits
In teams of 2:
30 Min timecap
1200m Run buy in
200m intervals
2 rounds of:
10 Sync burpees
20 Alternating box jumps
30 BB STOH (split as needed)
40 BB Back squat (split as needed)
2 rounds of:
10 Sync Press ups
20 Alternating burpee box jumps
30 KB Lunge
40 KB Swing
Wednesday Bootcamp
Partner workout:
A- 8min AMRAP (alt movements)
- 15 KB swings
- 10 wallballs
- 5 cal bike/ ski
Core finisher
30-20-10
- sit-ups
- V tucks
B- 8min AMRAP (alt movements)
- 15 KB push press
- 10 press-ups
- 5 pull-ups
Core finisher
30-20-10
- KB side bends (half reps each side)
- KB Russian twists
C- 8min AMRAP (alt movements)
- 15 KB goblet squats
- 10 box jumps/steps
- 5 burpee box jumps/steps
Core finisher
30-20-10
- leg lowers
- Alt leg v ups
Thursday Circuits
10 station Circuit going:
40:20 rest
30:15 rest
20:10 rest
1- KB swings
2- TRX squat jumps
3- medball sit-ups
4- DB box step ups/ box step ups
5- bike erg/ ski erg
6- mountain climbers
7- burpee to plate
8- plate GTOH
9- Hot hands
10- KB lunges
Circuit 1 Finisher:
50 Explosive jacks
Circuit 2 Finisher:
50 air squats
Circuit 3 Finisher:
50 press-ups
Saturday Bootcamp
Warm up
20:15:10
Air Squats
Sit ups
Bootcamp
10 Alternating rounds of…..
5 Cal row / ski
10 Press ups
15 Air squats
10 Alternating rounds of…..
5 Cal row / ski
10 TRX Body rows
15 TRX Squat jumps
10 Alternating rounds of…..
5 Burpees over KB
10 KB Push press
15 KB Russian swings