Boot Camp Workouts Nov 5-11th

MONDAY


A. TALL KNEELING TO STANDING KB FRONT RACK 4 X 12 

5 ROUNDS FOR TIME: 

20 BENCH PRESS @ 75/55#

20 PULLUPS (UNBROKEN)

 

 

TUESDAY


EMOM X 24 MINUTES

(SCORE IS TOTAL REPS) (TRY TO BE CONSISTENT EACH ROUND) 

ODD- FRONT SQUATS @ 75/55# 

EVEN- KNEES TO ELBOWS 

 

 

WEDNESDAY

 

A. DUAL KB DL FROM 4” PLATFORM 4 X 15 

+

500M ROW 

400M RUN 

30 AIR SQUATS

20 BOX JUMPS 20”

10 PUSH UPS 

 

 

THURSDAY

 

3 ROUNDS:

1 MINUTE WALLBALLS 20/14# 10’ 

1 MINUTE KB SDHP 70/55#

1 MINUTE BOX JUMPS 20”

1 MINUTE DB PUSH PRESS 35/20#

1 MINUTE CAL ROW 

1 MINUTE REST

 

 

FRIDAY

 

A. BANDED PULL THROUGHS 5 X 20 (SPEED)

+

30-20-10

CAL BIKE

INCH WORM 50’

KBS 53/35#

INCH WORM 50’

 

 

SUNDAY

 

5 ROUNDS FOR TIME:

50 JUMP ROPE 

30 SIT-UPS 

10 CAL ROW 



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