Monday Bootcamp

A) 8 min time cap

10 squat jump + 1 press up release

9 squat jump + 2 press up release

......etc

1 squat jump + 10 press up release

B) Partner Chipper

100 KB swings

90 Russian twists

80 Box jumps

70 Plate GTOH

60 cal row / ski

50 MB slam

40 v-ups (alt = knee to elbow crunch)

30 Hanging knee raises (alt = sit ups)

20 KB single arm press (each arm)

10 rope floor pulls

After every movement - 5 sync burpees (newer members 10 power jacks)

Tuesday Circuits

Warm up

4min AMRAP

10 Air squats
10 Lunges
10 Sit ups
10 Press up

Circuit

On each exercise 20:10/ 30:10/40:10

TRX plank hold TRX Bicep curl
KB Double clean & press KB Swings
Box jumps Box jump overs
BB STOH BBBack squats
MB Lunges MB Slams

Finisher after each station

20s Squat jumps - 20s press ups - 20s Down ups

Wednesday Bootcamp

Partner Workout:

A- 10min alt EMOM: (1min on/ 1min off)
- 15 alt DB snatch + max reps box jump

B- 12min AMRAP:
- 40 back rack Barbell lunge
- 20 sync sit-ups
- 40 barbell back squats
- 10 sync downup
Every 3min complete 15 cal ski/ bike sprint

C- 10min alt EMOM: (1min on/ 1min off)
- 15 KB swings + max reps pull-ups

Thursday Bootspin

A) Warm up: 4min AMRAP

10 plank shoulder taps
15 sit ups
10 press ups
15 air squats

B) Circuit - going 60sec work, 15sec rest between movements
1. Seated Sprint
2. Box Jumps
3. Jumps - 2 count
4. Plate GTOH
5. Jump & Hover - 2 count
6. Weighted sit ups
7. Seated Climb
8. MB push press
9. Standing Climb
10. KB sumo squat

Finisher:
P1 = 40sec sprint /P2 = 40sec press up variation (20sec rest then switch)
Into
P1 = 40sec heavy sprint / P2 = 40sec rebound squat jumps

C) 12min Partner Intervals (20sec on / 10sec off - alternating every 3min)

1.   P1 = Sprint tabata
        P2 = KB swing tabata

2. P1 = Standing climb tabata
       P2 = Burpee tabata

Saturday Bootcamp

Warm up

Bodyweight & KB TABATA

Bootcamp

30 min AMRAP in pairs - split all work as needed

100 KB Swings

80 BB Back squat

60 KB Push press

40 BB GTOH

20 Burpee box over

Between each exercise teams must perform in sync:

10 Press ups

20 Sit ups

30 Air squats

AFTER EACH FULL ROUND TEAM 200M RUN