Monday Bootcamp
A) 10min Time Cap
In Pairs: In Sync
50 BW Lunges
10 KB SNATCH
40 Sit ups
10 KB SNATCH
30 Press up release
10 KB SNATCH
20 KB thruster
10 KB SNATCH
B) 10min AMRAP
In pairs; split as needed
50 Double arm KB/DB STOH
50 Medball sit ups
50 Medball squats
C) 10min AMREP
In pairs - switch every complete round
5 Burpee Box Jumps
5 Squat Jumps
Tuesday Circuit Training
A) Warm up:
20-15-10
Air Squat
Press ups
5 Down ups after each round
B) Circuit 1 – 3 Rounds of 30s on 15s off
BB Clean & Press
Press ups
Box Jumps
KB Swing
Squat Jumps
TRX Body Row
Finisher: Alt TABATA: Sits ups & Elbow Plank
Circuit 2 – 3 Rounds of 30s on 15s off
BB Thruster
Mountain Climber
Box Dips
KB single arm switch
Down ups
TRX Squat Jumps
Finisher: Alt TABATA: Bicycles & Extended Plank
Wednesday Bootcamp
In teams of 2:
30min AMRAP
100 OH plate lunge
30 sync box steps
100 Push press (BB/ KB)
30 sync press-ups
100 back squats (BB/ KB goblet)
30 sync air squats
100 Hanging knee raise/ v tucks
30 sync sit-ups
- Every 5mins both partners complete 1min plank hold
Saturday Bootcamp
A) Alt Tabata – Air Squat / Press ups / Sit ups / Down ups
B) Each Block 20:20:20 (work:work:rest)
TRX
TRX squat jump – squat pulse
TRX body row – down ups
TRX tricep extension – press ups
Repeat x 3
KB
KB LA swing – KB RA swing
KB LA strict press – KB RA strict press
KB LA SDHP – KB RA SDHP
Repeat x 3
BOX
LL Step up – RL Step up
Box Dips – Plate Extensions
Box Jumps – Plate GTOH
Repeat x 3
MB
MB sit ups – Bicycles
MB slams – Sprints
MB over box – Leg Lowers
Repeat x 3