Monday Bootcamp
IN PAIRS FOR TIME
120 BB Back Squats
100 KB Swings
80 BB Lunge
60 KB SDHP
40 Press up Release
After each round both partners complete
10 Burpees
5 Sit ups
On completion
200m relays
You go I go
Tuesday Circuits
A) Warm up:
10-8-6-4-2
Air squat
down up
B) Circuit
Each station 20:20:20 x 2
DB GTOH : Walk out press up
BB Back squat : Lunge jumps
KB Swing : Sit ups
Box bunny hop : Step ups
Box jumps :Burpees
Wednesday Bootcamp
A- 8min AMRAP ladder (up in 2’s)
- 2 KB swings
- 2 sync downups
- 2 cal row/ bike/ ski
REST 2mins
B- 8min AMRAP (split as needed)
- 10 burpee over medball
- 20 lunge jumps
- 30 medball sit-ups
- Both partners run 100m (carrying medball)
REST 2mins
C- 8min HIIT (switch every 30s)
- 1 squat jumps
- 2 DB snatch
- 3 box jumps
- 4 Plate GTOH
- 5 medball slams
- 6 burpee to plate
- 7 sprint
- 8 squat thrusts
Bootspin
4 stations - 4 Exercises - 45/15
S1 - Bike
* Seated Sprint
* Standing Sprint
* Seated Climb
* Standing Climb
S2 - Barbell
* Front Squat and Press
* Bicep Curl
* Lunges
* Tricep Extension
S3- Cardio
* Ski
* Row
* Ski
* Row
S4- Abs
* Weighted Sit ups
* M/Climbers
* Plank Hold
* Genie Abs
R2 - 8 Min Ladder AMRAP
* 20 Sec Seated Sprint ( Remains Same)
* 2 Press ups
* 2 KB GTOH
Increase by 2 every set (not bike)