Monday Bootcamp
Partner workout
Warm up - HIGH KNEES
EMOM for 4min
10 air squats
5 down ups
A) In 10min window
50 burpees
Into AMRAP of:
30 KB swing
20 KB snatch
10 SYNC squat jumps
Rest 2min
B) In 10min window
75 box jump overs
Into AMRAP of:
40 Cal row / ski
30 Box tricep dips
20 SYNC sit ups
Rest 2min
C) In 10min window
100 BB leg lowers
Into AMRAP of:
50 BB back squats
40 TRX chest press
30sec SYNC plank hold
Wednesday Bootcamp
In pairs 40min AMRAP
- 50 cal row/ bike/ ski
- 40 double KB deadlifts
- 30 box jump overs
- 20 pull-ups
- 10 barbell push press
After each movement both complete:
- 30 sync sit-ups
- 20 sync air squats
- 10 sync burpee over bar
Thursday AM Circuits
6 Stations - In Pairs
4 mins per station AMRAP
Station 1
10 sync down ups
20 MB Slams (1:1) (Split)
Station 2
10 sync single leg step ups with DB (5:5)
20 db box step overs (Split)
Station 3
10 sync KB Strict Press
20 Press Ups (Split)
Station 4
10 sync squat thrusts
20 leg raises (split 5:5)
Station 5
10 sync Plate GTOH
20 Cals (anyhow) split
Station 6
10 sync DB GTOH
20 S/A DB Thrusters (split)
45sec plank after each station :
- extended
- plank ups
- Elbow
- Crucifix
- hot hands
- spider plank
Thursday Bootspin
Partner workout
P1 5min Bike Intervals
45s/15s per exercise
Seated sprint
Jumps (2count)
Standing climb (fast)
Standing climb (heavy)
Seated climb
P2 5min AMRAP
15 KB swings
10 Down ups
15 Squat jumps
10 Box jumps
15 Sit ups
10 Press up release
Rest 1min (switch over time)
Repeat x 3 rounds
Saturday Bootcamp
Working for 2min : Rest for 1 min
50 Single under skips
10 Slam ball thrusters
in remaining time max TRX squat jumps
repeat x 4
Working for 2min : Rest for 1 min
50 Box bunny hops
10 Slam ball slams
in remaining time max TRX body row
repeat x 4
Partner finisher - split all work as needed
50 BB STOH
40 BB Back squat
30 BB Thrusters
20 BB Lunges
10 Lateral Burppee over bar
10 bar facingl Burppee over bar
20 BB Lunges
30 BB Thrusters
40 BB Back squat
50 BB STOH