Boot Camp Workouts Nov. 12-16th

Monday

A. BANDED GOBLET SQUATS 5 X 15 LIGHT BAND 

3 ROUNDS FOR TIME: 

1000M ROW 

100 JUMP ROPE

 

 

Tuesday 

25-20-15-10-5

BOX STEP UPS 24/20”

1 ARM DB CLEAN AND PRESS ALT ARMS AS NEEDED

DB FRONT RACK LUNGE ALT ARMS AS NEEDED

 

 

Wednesday

A. BANDED GOOD MORNINGS 5 X 25  

+

8 MINUTE AMRAP: 

2 STRICT PRESS 

3 PUSH PRESS 

5 SPLIT JERKS

15 AB MAT SIT UPS 

 

 

Thursday

5 ROUNDS FOR TIME: 

10 CAL BIK

15 PULLUPS 

20 WALLBALLS 20/14# 10’

 

 

Friday

A. BENT OVER ROW 6 X 20 @ TOUGH WEIGHT (3 SETS PER ARM) 

+

EVERY 2 MINUTES FOR 8 SETS 

15/10 CAL ROW

BENCH PRESS MAX REPS 95/65# 

 



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