Boot Camp Workouts Jan. 14-18th

Monday

A. BACK SQUAT 4 X 20 REST 2 MINUTES  

+

15 MINUTE AMRAP:

1.1.2.2.3.3.4.4.5.5.6.6.7.7.8.8.9.9…

PUSH UPS 

AIR SQUATS 

BOX JUMPS 24/20”

PULLUPS 

 

 

Tuesday

A. DB FLOOR PRESS 4 X MAX REPS @ 30/20#   

+

21-15-9

BENCH PRESS 95/65#

CAL BIKE 

DB PUSH PRESS 30/20# 

 

 

Wednesday

EMOM FOR 20 MINUTES 

ODD: 40 SECONDS MAX CAL ROW 

EVEN: 40 SECONDS MAX BURPEE OVER ROWER

 

 

Thursday

A. FRONT SQUATS 5 X 5 BUILDING IN WEIGHT EACH SET 

+

3 ROUNDS FGB FORMAT

SKI FOR CAL 

KBS 55/35# AMERICAN

RING ROW 

KBS 55/35# RUSSIAN

PUSH UPS 

 

 

Friday

A. SPLIT JERK 7 X 2 BUILDING IN WEIGHT   

+

7 ROUNDS FOR TIME: 

6 DB THRUSTERS @ 30/20 

8 WALLBALLS 20/14# 10’

10 AIR SQUATS 



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