Boot Camp Workouts for the Week!

Boot Camp Workouts for the Week!

Monday

A. BACK SQUATS 4 X 10 REST 90 SECONDS  

12 MINUTE AMRAP:

5 WALLBALLS 20/14# 10’

10 PUSH UPS 

15 AIR SQUATS

 

Tuesday

DOUBLE KB DEADLIFT 8 X 8 

+

3 ROUNDS FOR TIME: 

20 SHUTTLE RUNS (10M) 

20 PUSH PRESS @ 65/45#

20 SIT UPS 

 

Wednesday

A. EVERY 90 SECONDS X 7 ROUNDS 15/10 CAL ROW 

+

5 ROUNDS FOR TIME: 

10 RING ROWS 

10 BOX JUMPS 24/20”

10 PLATE GROUND TO OVER HEAD 25/15# 

 

Thursday

10 PULLUPS + 10 KNEE RAISES X 6 ROUNDS 

+

21-15-9

DEADLIFT @ 95/65#

BURPEES OVER THE BAR

 

Friday

A. BENCH PRESS TO 1RM

+

2 ROUNDS FOR TIME:

15 DB THRUSTERS @ TOUGH WEIGHT 

30/20 CAL BIKE 

15 DB THRUSTERS @ TOUGH WEIGHT 



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