Monday Bootcamp
Warm up - 2 rounds
200m run
10 air squats
10 sit ups
30min AMRAP - in pairs
80 Back squats
20 Sync jump lunges
80 Plate GTOH
20 Sync plank shoulder taps
80 KB swings
20 Frontal raise
80 Plate sit ups
20 Sync v-ups
After every round (both working)
2 rounds of:
Run/Ski/Row 200m
15 strict press
10 press ups
5 burpees
Tuesday Circuits
Warm up
Alternating TABATA
Circuit
3 min per station alternating 45secs with partner - 30secs transition between stations:
TRX squat jumps - squat pulse
TRX body row - press up
Double kettlebell swing - down up
Double kettlebell clean and press - mountain climber
Sandbag lunge - box jump
Sandbag duck walk - lunge(jumping)
MB slam - bicycle
MB russian twist - sit ups
row - burps
Wednesday bootcamp
Partner workout
A- For time: (15min timecap)
- 50 KB swings
- Both run 200m
- 40 KB swings
- Both run 200m
- 30 KB swings
- Both run 200m
- 20 KB swings
- Both run 200m
- 10 KB swings -
- Both run 200m
B- 10min AMRAP (split as needed)
- 50 air squats
- 50 downups
- 50 sit-ups
50 press-ups
- 1 partner must always be holding a 10kg plate overhead
C- Core blast: (8min time cap)
For time:
- 50 plate sit-ups
EMOM 10 v tucks
- 50 alt leg v ups
EMOM 10 heel taps
Bootspin
R1 - Paired 45/15
P1
* Seated Sprint
* Standing Sprint
* Seated Climb
* Standing Climb
P2
* Wall Balls
* Skipping
* Press Ups
* Mountain Climbers
Rest and Swap
R2- Abs & Core 45/15
* 3/4 Sit-ups
* Single Leg V-ups
* Reverse Crunches
* Sky Diver
* Elbow Plank
R3 -
20 Min AMRAP
* 30 Sec Seated Sprint
* 20 Lunges and Press
* 30 Sec Standing Climb
* 20 Squat Jumps
* 20 MB Slams
* 5 Double Wide Burpees
On completion of AMRAP 200 Meter Run 🏃♀️