Monday Bootcamp
Warm Up:
15-12-9
Squats
Mountain Climbers
A) 15min AMRAP: In Pairs
30 Sync Air Squats
30 Cal Row/Ski
30 Sync Press Ups
200m Run together
30 Sync Down Ups
30 Cal Row/Ski
B) 15min AMRAP: (Alt Rounds)
10KB Swings
10 Box Jumps
5 Burpees
C) Core Finisher
5 min Max Reps of Sit Ups
1 Partner always in Plank Hold
Tuesday Circuits
Warm up
Bodyweight TABATA
Circuit
45:45:45:45:30secs Rest
1. TRX Body row
2. TRX Squat jump
3.Cal ski-press ups
4. Cal row - sit ups
5. KB swings - plank hold
6. KB thruster - mountain climbers
7.Box jumps - box bunny hop
8. DB devil press - lunges
9. DB hang clean and press - squat jumps
10. Kneeling slam balls - bicycles
Thursday Circuit
toning Circuit - 60s work/15s rest
Knee 2 elbow crunch
Overhead plate lunge
Battlerope
TRX body row
Hollow rock
Glute bridge (bar)
Plate reverse curl
Shoulder press (DB)
Elbow plank
KB sumo squat (box)
INTO
HIIT Circuit 35s work/10s rest
Mountain climbers
Plate GTOH
Battlerope - fast
TRX squat jump
Bicycles - fast
Lunges (bar)
Plate oblique twist
Hang clean & press (DB)
Burpees
Box jumps
Saturday Bootcamp
Warm up
BodyWeight TABATA
Bootcamp - In 2’s
6Min AMRAP (Split work as needed)
Station 1.
30 TRX press ups
30 Down ups
30 TRX Body rows
Station 2.
30 Box jumps
30 Air squats
30 Box dips
Station 3.
30 KS swings
30 lunges
30 KB SDHP
Station 4.
30 BB back squats
30 Sit ups
30 BB push press
Station 5.
30 Cal row
30 press ups
30 Cal ski