Monday Bootcamp
A) 12min AMRAP
Alternating Rounds
12 Plate GTOH
8 OH lunge
4 Burpee to plate
every 4min = run 200m
B) 10 station circuit (1min on / 15s off)
Knee to elbow
Battle rope
TRX body row
MB slam
KB push press
Burpee box jump
Cal Row
Wall ball oblique slam
Hollow rock
Press up release
C) CORE - 35-25-15
Sit ups
Reverse curl
Flutter kicks
…….
Wednesday Bootcamp
30min AMRAP
- 100 abmat sit-ups
- 80 air squats
- 60 DB hang clean
- 40 KB swings
- 20 sync squat thrusts
- 40 double KB deadlifts
- 60 DB single arm push press
- 80 press-ups
- 100 alt leg lunges
- Every 5min both partners run 200m
……..
Bootspin W/C 22nd July
R1 - Paired (45/15)
P1
* Standing Climb
* Seated Climb
* Standing Sprint
* Seated Sprint
P2
* Elbow Plank
* Sumo Squat Hold
* Reverse Plank
* Double leg Hold
Rest and swap
R2 - Solo
50 Sec Seated Sprint- 50 Weighted Squats & 50 Barbell Shoulder Press
40,40,40
30,30,30
20,20,20
10,10,10 & 10 Tuck Jumps