Boot Camp Workouts for December 3rd - 7th

Boot Camp Workouts for December 3rd - 7th

Monday

A. BACK SQUATS 4 X 15 REST 90 SECONDS  

7 ROUNDS FOR TIME: 

7 DB THRUSTERS @ 55/35#

7 KNEE RAISES

7 BURPEES 

 

Tuesday

10 ROUNDS FOR TIME: 

20 JUMP ROPES

10 OH WEIGHTED BOX STEP UPS @ 25/15# 20” ALL 

10 WALLBALLS 20/14# 10’ 

 

Wednesday

A. WITH A 10 MINUTE CLOCK BIKE 30 SECONDS HARD 90 SECONDS EASY 

+

FOR TIME:

50-40-30-20-10

DB PUSH PRESS 45/25# 

SIT UPS 

25-20-15-10-5

PULLUPS

FLUTTER KICKS (R+L=1)

 

Thursday

2 ROUNDS FOR TIME: 

40 KBS @ 55/35# 

20 GOBLET LUNGES 

10 CAL ROW 

 

Friday

A. DEADLIFT WORK TO HEAVY SINGLE FOR THE DAY

+

KILLER 10’S

+

BENCH PRESS SURPRISE



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