Monday Bootcamp
Warm up – 20s/10s x 2 rounds
Air Squat
Squat Hold
Press ups
Plank hold
Sit ups
Hollow hold
Remembrance Day Partner Workout
0-10min – 1918m Row / Run / Ski
When complete – rest and set up for workout below
20min AMRAP – alternating movements with partner
11 Squat jumps
11 Box jumps / steps
11 KB swing
11 Press up release
11 Plate sit ups
11 Plank ups
11 Plate GTOH
After each round = 5 SYNC down ups
Circuits
Warm up
21-15-9
Air Squat
Press up
Sit up
Circuit
6min Max Reps - Alternating partners every 45s
1- Max Distance Row/Ski
2- Burpee Box Jumps
3- DB OH Lunge
4- KB GTOH
5- BB Thruster
6- TRX Mountain Climbers
Wednesday Bootcamp
Partner workout
Rolling clock:
0-8min- Alternating rounds:
- 6 OH plate lunge
- 5 Plate GTOH
- 4 burpee to plate
8-10min REST
10-15min- max cal bike erg/ AB
- must switch every 30secs
15-17min REST
17-25min- AMRAP: (split as needed)
- 30 alt DB snatch
- 20 sync sit-ups
- 10 single arm DB devils press
@ 4min both complete 50 sync air squats
25-27min REST
27-32min Max cal ski/ row
- must switch every 30secs
Thursday Bootspin
Warm up: 4min AMRAP
10 plank shoulder taps
15 sit ups
10 press ups
15 air squats
Circuit - going 60sec work, 15sec rest x 2
Seated Sprint
Box Jumps
Jumps - 2 count
Plate GTOH
Jump & Hover - 2 count
MB sit ups
Seated Climb
MB push press
Standing Climb
KB goblet squat
R1 finisher - P1 = 40sec sprint /P2 = 40sec press up variation
R2 finisher - P1 = 40sec heavy sprint / P2 = 40sec rebound squat jumps