Monday Bootcamp

Split Class in half A/B

A) 12min AMRAP - In Pairs

40 Sit Ups

40 KB Swings

40 Box Jumps

40 KB SDHP

40 Burpees

*split as needed*

B) 12 min Circuit -

Move stations every minute x 2 rounds

1. Box Bunny Hops

2. TRX Squat Jumps

3. Elbow Plank

4. DB Snatch

5. Hanging Knee Raises

6. Ski

Tuesday Circuits

A)Warm up:

10 KB reps on each

Russian Swings

Push Press

Goblet Squat

repeat x 2

B) Circuit

In teams of 2: 5 min ladder

10 Cals +10 Sync air squats

10 BB Back squats + 10 Sync press ups

10 Box jumps + 10 Sync lunges

10 KB SDHP+ 10 Sync Sit ups

10KB GTOH + 10 Sync pommel jumps

10 TRX Body rows + 10 sync Burpees

Wednesday Bootcamp

A- Individual Accessory Circuit:
Going 40:20 REST x2 rounds
- BB bicep curls
- KB reverse lunge
- BB Strict press
- KB Romanian deadlift
- BB bent over row
- KB squat pulses

B- Team Conditioning:
15min AMRAP (split as needed)
- 30 plate GTOH
- 10 burpees to plate
- 30 OH plate lunge
- 10 burpees to plate
- 30 plate sit-ups
- 10 burpees to plate
Every 3min both partners complete a 100m plate run

Thursday Bootspin

Warm up:

Bodyweight TABATA

Bootspin:

Each station 45son: 15s off Repeat x2

GROUP 1 - Bike

Seated sprint Standing sprint

Jumps - 2 Hovers -2

Seated climb Standing climb

GROUP 2 - Bodyweight

Squat jumps Lunges

Plank hold Mountain climbers

Sit ups Bicycles

GROUP 3 - Odd object

KB swing KB single arm switch

Box Jumps Burpee box jumps

Slam ball slams Lateral ball slams

Saturday Bootcamp

Warm up:

21-15-9

Air squat

Pressups

sit up

Bootcamp:

6 min max reps - alternating partners every 45s

TRX mountain climbers
Burpee box jumps
DB lunges
KB GTOH
BB Thrusters
Max distance row / ski