Monday
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
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Every :60 for 12:00:
1st: :30 double unders
2nd: 6 overhead squats, light to moderate weight, focus on form
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10:00 AMRAP:
3-6-9-12-15….
Power snatch (95/65)
Pull ups
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3 rounds not for time:
10 v-ups
12 elevator planks
Monday bootcamp
Warm up: 2 rounds - :30 jacks, 5 push ups, 10 ring rows, 10 air squats, 10 reverse Samson’s
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Every :60 for 12:00:
1st: :30 jump rope
2nd: 6 overhead squats with band
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10:00 AMRAP:
3-6-9-12-15….
Alt DB Snatch
Ring rows/pull ups
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3 rounds not for time:
10 v-ups
12 elevator planks
Tuesday
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
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Every :90 for 12:00:
1 power clean, 2 hang power cleans, :30 plank on barbell (build to tough complex)
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For time (16:00 timecap):
800 m run
40 thrusters (95/65)
400 m run
40 thrusters
200 m run
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Not for time:
Accumulate 30 hip extensions
Accumulate 60 plank marches
Tuesday bootcamp
Warm up: 2 rounds - 10 light dB cleans, :30 wrist stretch, 10 sit ups, 20 glute bridges, 15 good mornings
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Every :90 for 12:00:
10 calorie bike + 30 plate hops (Focus on completing as fast as possible, while also being able to rest 20-30 seconds
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For time (16:00 timecap):
800 m run
40 DB thrusters
400 m run
40 DB thrusters
200 m run
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Not for time:
Accumulate 30 Glute bridges
Accumulate 60 plank marches
Wednesday
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
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Every 2:00 for 10:00:
12 Front rack reverse lunges + 9 push press
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4 rounds for time:
15 deadlift, no heavier than 225/155
12 bar facing burpees
9 toes to bar
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2 rounds not for time:
100 m barbell overhead carry
:40 flutter kicks
Wednesday bootcamp
Warm up: 2 rounds - 5 suitcase deadlifts/side, 10 kB swings, :30 kipping, 20 m high knees, 5 inch worms
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Every 1:00 for 10:00:
1- 6 per side split squat
2- 6 per side 1 arm seated db press
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4 rounds for time:
15 KB deadlift
12 KB facing burpees
9 toes to bar or knee raises
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2 rounds not for time:
100 m oh plate carry
:40 flutter kicks
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
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For 10:00:
Work to heavy back squat triple
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For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
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3 rounds not for time:
:30 hollow hold
:30 Superman hold
Thursday
Warm up: 2 rounds - 10 m crab walk, 10 m Spider-Man stretch, 20 alternating step ups, :30 top of ring row hold
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For 10:00:
1- 5 goblets squat ( try to go heavier every round)
2- :30 shoulder taps
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For time;
1,000 m row
50 Box jump overs
50 1-arm dB clean and jerk (50/35)
1,000 m row
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3 rounds not for time:
:30 hollow hold
:30 Superman hold
Friday
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
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Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
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For time: 10-15-20 (20 minute timecap):
Power cleans (135/95)
Bike calories
Cash out: 100 air squats
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Not for time:
Accumulate a total of 50 banded pull aparts
Friday bootcamp
Warm up: 2 rounds - 20 m bear crawl, 20 m lunges, 20 shoulder taps, :30 chest opening stretch on rig, trx, or rings
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Every :60 for 15:00:
1st: :30 3-point dB row right
2nd: :30 3-point dB row left
3rd: 16 alt bicep curls
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For time: 10-15-20 (20 minute timecap):
Power clean + front squat
Bike calories
Cash out: 100 air squats
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Not for time:
Accumulate a total of 50 banded pull aparts