Boot Camp Workouts Dec. 17-21st

Boot Camp Workouts Dec. 17-21st

Monday

A. BACK SQUATS 5 X 5 REST 90 SECONDS  

20-18-16-14-12-10-8-6-4-2

BOX STEP OVERS 24/20”

GOBLET SQUATS @ 35/25# KB

 

Tuesday

DEADLIFT 8 X 3 BUILDING IN WEIGHT (TOUGH EACH SET)

+

EMOM X 12 MINUTES 

12 SHUTTLE RUNS (10M)

IN REMANING TIME MAX KBS @ 55/35# 

 

Wednesday 

A. 10 MINUTE BIKE 15 SEC @ 100%, 15 SEC @ 75%, 30 SECONDS @ 10%.  

+

3 ROUNDS FOR TIME: 

20 WALLBALLS 20/14# 10’ 

20 JUMP ROPE 

20 RING ROW 

 

Thursday

FRONT SQUAT 5 X 5 REST 90 SECONDS 

+

15-12-9-6-3

PULLUPS 

DB THRUSTERS @ TOUGH WEIGHT (EACH SET IN NO MORE THAN 2 SETS) 

10 CAL BIKE AFTER EACH ROUND

 

 

Friday

A. DB PUSH PRESS 5 X 8-10 @ TOUGH WEIGHT 

+

FOR TIME: 

400M RUN BUY IN 

15 BURPEES 

50 SIT UPS 

15 BURPEES

50 SIT UPS

15 BURPEES 

50 SIT UPS 

15 BURPEES 

400M RUN BUY OUT 



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