Weekly Boot Camp Workouts Nov. 19-23rd

Monday

 

A. FRONT RACK WALKING LUNGES 4 X 25 REST AS NEEDED 

10 ROUNDS FOR TIME: 

5 BOX JUMPS 24/20”

10 HANGING KNEE RAISES TO WAIST HEIGHT 

20 FLUTTER KICKS (L+R=1)

 

 

Tuesday

100 KBS FOR TIME:

*EACH BREAK 5 BURPEES 

 

 

Wednesday

 

A. DUAL FRONT RACK KB BOX STEP UPS 4 X 20 @ 20” REST AS NEEDED   

+

30-20-10

ROW FOR CAL 

WALLBALLS 20/14# 10’

SIT UPS WITH WALLBALL 

 

 

Thursday

 

EVERY 3 MINUTES FOR 7 SETS

0-30 SEC. ALL OUT SPRINT ON BIKE 

30-60 SEC. MAX BURPEES 

60-90 SEC. MAX DB PUSH PRESS 

90-120 SEC. DB FRONT SQUATS 

120-180 SEC. REST 

 

 

Friday

 

A. DB DEADLIFTS 4 X 15 AHAP REST AS NEEDED

+

12 MINUTE AMRAP: 

5 DEADLIFTS @ 95/65#

5 BAR FACING BURPEES 

10 KBS @ 55/35# 

20 JUMP ROPES



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