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BootCamp Workouts for Week of 9/19-9/23/2022

Monday, September 19th

FULL-BODY STRENGTH

5 SETS FOR MAX REPS

1:00 Slow DB Goblet Squats

1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

FULL-BODY WORKOUT

AMRAP x 10 MINUTES

30 Double Unders or 60 Single Unders

15 Single DB Push Press*

10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :45 DB Weighted Sit-Ups

MIN 2 – :45 Single DB Floor Press

MIN 3 – :45 Squat Thrust

*Hold DB across chest

(No Measure)

FINISHER

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

(No Measure)

Wednesday, September 21st

BODYWEIGHT PUMP

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*

MOVT 1 – Alt Reverse Lunges

MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

AMRAP x 12 MINUTES

10 Burpee + Tuck Jump

12 Jumping Lunges

14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES

6 Burpee + Tuck Jump

10 Jumping Lunges

12 Glute Bridges

(Score is Rounds + Reps)

FINISHER

“TABATA” 4 SETS (:20 on/ :10 off)

MOVT 1 – Deadbugs

MOVT 2 – Plank

(No Measure)

Friday, September 23rd

FULL-BODY STRENGTH

EMOM x 6 MINUTES*

:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES

:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs *

*Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

FULL-BODY SPRINT WORKOUT

EMOM x 4 MINUTES

10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

(No Measure)

FINISHER

1 SET

:45 Plank

 -:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

(No Measure)

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