Tuesday KB
In teams of 2:
100 KB swings
100 KB Thruster
100 KB SDHP
100 KB GTOH
(split into reps of 10)
after each movement perform in sync:
40 Air Squats
30 Sit ups
20 Press ups
10 Down Ups
Wednesday Bootcamp
In teams of 2:
6mins of max reps - alternating partners every 45secs
Air squats / Lunges
Alt arm DB GTOH
Burpee Box Jump
KB Swing
BB Thrusters
Burpee Broad Jump
Thursday EDpump
Every 5mins for 30mins
4min AMRAP
20 BB STOH
20 Plate Lateral Raise
20 BB Upright Row
20 Plate Frontal Raise
1min Finisher - Press ups
4min AMRAP
20 BB Back Squat
20 Plate Squat Jumps
20 BB Front Squat
20 Plate Squat Pulse
1min Finisher - Squat Hold
4min AMRAP
20 BB Deadlift
20 Plate Narrow Row
20 BB Bent Over Row
20 Plate Wide Row
1min Finisher - Down ups
4min AMRAP
20 Plate RA Half Get Ups
20 Sit ups
20 Plate LA Half Get Ups
20 Leg Lowers
1min Finisher - Bicycles
4min AMRAP
20 BB Forward Lunge
20 Plate Good Morning
20 BB Backward Lunge
20 Plate Plyo Lunge
1min Finisher - Mountain Climbers
4min AMRAP
20 BB Bicep Curl
20 Alt Arm Plate Hammer Curl
20 BB Skull Crushers
20 Alt Arm Plate Tricep Kickback
1min Finisher - Hot Hands
Monday/Friday DB HIIT
Alt Tabata - SA DB Thruster
Alt Tabata - SA GTOH
Alt Tabata - SA OH Lunge
Alt Tabata - SA Hang Clean and Press
Alt Tabata - SA Devil Press
Saturday KB
On each exercise 20:10 / 30:10 / 40:10
KB Russian Swing
KB Goblet Squat
KB Push Press
KB Alt Arm Clean
KB SA Switch
KB Lunge
KB SDHP
KB Swing
KB Lunge Pass Through
KB Alt Arm Snatch
KB Thrusters
KB Sit Ups
Into
10min AMRAP
25 KB Swing
25 Air Squat
25 KB GTOH
25 Press ups