Monday Bootcamp
Part A) Alternating EMOM for 10mins
10 KB swings
10 KB push press
Into MAX REPS – Air Squat Score = total number of air squats
Rest 5min
Part B) IN PAIRS - FOR TIME
1 Lap Run (together)
100 Weighted sit ups
80 KB SDHP
60 Box jumps
40 Burpees
20 Sync press up release
40 Cal row / ski
60 Weighted box step ups
80 KB clean & press
100 Weighted reverse curl
Tuesday Circuits
4 Min controlled AMRAP
20 Air squats
15 Sit ups
10 Press ups
Circuit
On each station 50:10 / 40:10 / 30:10
TRX in / out squat jumps
TRX Oblique twists
BB Hang clean &press
BB Thruster
Box Steps
Burpee box jumps
BW in / out press ups
BW Mountain climbers
KB Swings
KB Alt arm squat cleans
Wednesday bootcamp
Partner workout:
A- 15min AMRAP:
30 sync air squats
30 cal row
30 sync press-ups
30 cal row
30 sync downups
30 cal row
REST/ SETUP- 5mins
B- 15min AMRAP: (alt rounds)
10 KB swings
10 box jumps
100m sprint
C- Core finisher:
5min Max reps sit-ups
1 partner always in plank hold
Saturday Bootcamp
Warm up: 4 min AMRAP
20 Air squats
15 Sit ups
10 Press ups
Bootcamp: 15 min partner AMRAP
50 BB Hang clean & press - Split as needed
25 Sync Air squats
50 KB Swings - Split as needed
25 Sync Sit ups
50 Douuble DB Thruster - Split as needed
25 Sync Press ups
15 Min EMOM as 45s on :15s off
0-5 mins start with 10 Russian KB swings
5-10 mins start with 10 KB goblet squat
10-15 mins start with 10 KB push press
Min 1 - Mountain climbers
Min 2 - Pommel jumps
Min 3 - Squat thrusts
Min 4 - In / out press ups
Min 5 - Down ups