W/C 16th Sept 2019 (4 Week Block)

Monday Bootcamp


Partner Workout:

A) Complete 5 rounds each (10min Time Cap)

  • -10 plate frontal raise

  • -10 tricep extension

Partner holds elbow plank

B) Partner Workout:

For Time (25min Time Cap)

800m Row / Run / Ski

80 Barbell Back Squats

40 Box Jumps

20 Sync Sit ups

800m Row / Run / Ski

80 Barbell Lunges

40 Box Jump Overs

20 Sync sit ups

800m Row / Run / Ski

80 KB SDHP

40 Burpee Box Jumps

20 Sync sit ups

Tuesday Circuits

Warm up

Bodyweight TABATA - 2 intervals on each movement

Air squat / Lunge / Sit ups / Plank ups

Circuit

6 x5 Min partner AMRAP’s

  1. 20 Pull ups / TRX Body row Split as needed

    20 Press ups In Sync

  2. 20 Cal/ row Split as needed

    20 Sit ups In Sync

  3. 20 Burpee box jumps Split as needed

    20 Plank ups In Sync

  4. 20 Double DB Devil press Split as needed

    20 Squat thrusts In Sync

  5. 20 MB Slam overs Split as needed

    20 Leg Lowers In Sync

  6. 20 Cal Ski Split as needed

    20 Down ups In Sync


Wednesday Bootcamp

Partner workout:

30min timecap:

  • -100 cal row/ bike/ ski

  • 10 sync lunges

  • 80 BB back squats (choose weight)

  • 10 sync lunges

  • 60 BB STOH (choose weight)

  • 10 sync lunges

  • 40 medball sit-ups

  • 10 sync lunges

  • 20 burpee over bar

  • 10 sync lunges

In any remaining time complete AMRAP up in 10’s (split as needed)

  • 10 plate GTOH

  • 10 sit-ups

Thursday Circuits 

Warm up 

20 air squats 

15 russian swings 

10 shuttle laps 

Circuit going 50:10 / 40:10 / 30:10

  1. Ski

  2. BB back squats

  3. Box dips

  4. BB STOH

  5. 2 step dash

  6. BB hang clean & press

  7. Row

  8. BB deadlift

  9. Box jump / step

  10. BB bent over row

  11. TRX in / out row

  12. BB lunge

Thursday Bootspin 

Warm up 

15-10-5

Air squat 

Press up 

Sit ups

Workout in 2’s 

1 partner on the bike 

1 partner on the floor 

20secs on : 10secs off x 6 

Interval 1

Seated Sprint 

KB swing 

Interval 2 

Seated Heavy 

BB back squat 

Interval 3 

Standing sprint 

Press ups 

Interval 4 

Standing Heavy

KB Thruster 

Interval 5 

Bike Squats 

BB Hang Clean and press 

Interval 6 

Jumps

Burpees 


Repeat whole workout x 2

Saturday Bootcamp

Warm up

4 Min AMRAP

  • 20 Air squat

  • 15 Sit ups

  • 10 Plank shoulder taps

Bootcamp

In teams of 2 - 30 Min Clock

Workout 1. 200m partner run buy in

2 rounds of:

  • 50 cal ski / row

  • 50 box jumps

  • 50 Press ups

    Workout 2. 200m partner run buy in

    2 rounds of:

  • 50 Double KB STOH

  • 50 Double KB front rack lunge

  • 50 Down ups

  • Workout 3. 200m partner run buy in

    2 rounds of:

  • 50 BB Hang clean and press

  • 50 BB Back squat

  • 50 Sit ups