Monday Bootcamp
A) 12min Partner AMRAP
Split all reps unless stated
5 sync down ups
50 box jump overs
5 sync down ups
50 push press (barbell)
5 sync down ups
50 lunges (barbell)
B) CORE - 3 rounds each
P1 holds elbow plank
P2: using 5kg plate
10 leg lowers
10 reverse curl
10 oblique twist
C) 12min Partner AMRAP
Split all reps unless stated
50 MB sit ups
40 MB slam
30 squat jumps
200m run (together)
30 press up release
40 KB SDHP
50 KB swings
Tuesday Circuits
A) 5 x 3min AMREP's
1 Partner works : 1 Partner in hold (Split as needed)
1 - KB swing - Plank Hold
2 - TRX Squat Jumps - Dead Hang
3 - Box Jumps - Ski Sit Hold
4 - Press ups - OH plate hold
5 - Burpees - DB crucifix hold
Rest 2mins
B) 7min AMRAP - 1 works : 1 rest
100 Bicycles
50 Ab mat sit ups
100 Mountain Climbers
50 Leg Lowers
100 Heel taps
Rest 2mins
C) 8 Rounds - Alt Rounds with partner
9 KB swings
6 KB Thrusters
3 KB GTOH
Wednesday Bootcamp
Partner Workout:
A- 10min alt EMOM (1min on/ 1min off)
- 15 KB swings + max sit-ups
- Each partner does 5 rounds
B- 16min AMRAP
- 40 cal row/ bike/ ski
- 20 alternating medball sit-ups
- 40 KB thruster
- 20 alternating burpee box step up
After every movement both complete 15 sync squat jumps
C- 10min alt EMOM (1min on/ 1min off)
- 15 DB alternating snatch + max press-ups
- Each partner does 5 rounds
Thursday Bootspin
R1 – Paired
P1
• 30 sec Seated Sprint
• 30 sec Standing Climb
Repeat until P2 has completed
P2
• 50 Weighted Sit-ups
• 40 Squat & Press
• 30 Press-ups
• 20 Lunge Jumps
• 10 Squat Thrusts
Rest & swap
R2 - 25min Paired AMRAP (Split 50/50 and alt bike sets)
• 100 Skips
• 30 sec Seated Sprint (P1)
• 50 KB Swings
• 30 sec Seated Sprint (P2)
• 50 Box Tricep Dips
• 30 sec Seated Sprint (P1)
• 50 Single Leg V-ups
• 30 sec Seated Sprint (P2
• 50 Box Jumps
After every round both partners 200mtr run and 5 Burpees