CIRCUIT TRAINING
Warm up:
15 Air squats
15 Sit ups
15 Press ups
Barbell circuit:
Back squat
Push Press
Front squat
Bench press
Hang clean & press
Deadlift
Thruster
KB Circuit:
KB Swing
KB Goblet squat
KB Single arm switch
KB Push press
KB SDHP
KB Clean and press
KB Snatch
Bodyweight Circuit:
Press ups
Sit ups
Down ups
Squat jumps
Mountain climbers
Lunges
Burpees
Bootspin
A) Warm- up - 3 Min AMRAP
•10 Air Squats
•10 Side Lunges
•10 Sit Ups
•10 Press Ups
😎 25 Min AMRAP Ladder Style
+2 after every round- (not including bike and Run) up to 20 then reverse
* 30 Sec Seated Sprint
* 2 Plated OH Lunges
* 200 met KB Run
* 30 Sec Standing Climb
* 2 Plated GTOH
* 2 Crunches
On completion of 25 mins 10 Burpee Tucks
Saturday Bootcamp
Warm up:
20 Air Squats
20 Sit ups
20 Press ups
Bootcamp
4 Min AMRAP’s with 1 min rest between intervals
10 TRX Body rows - 10 Down ups
10 KB Swings - 10 Squat jumps
10 DB Box steps -10 Box jumps
10 Sandbag GTOH - 10 Press ups
10MB Slams - 10 Sit ups
10 Cal row - 10 Burpee over rower
10 BB Thruster - 10 Lunges