BootCamp Workouts for Week of 9/26-9/30/2022

Monday, September 26th

FULL-BODY STRENGTH

AMRAP x 10 MINUTES

10 Single DB Suitcase Deadlift (R)

10 DB Ground to Overhead 1

0 Single DB Suitcase Deadlift (L)

20 DB Slides

(Score is Weight)

FULL-BODY WORKOUT

E2MOM x 8 SETS

12 Single DB Ground to Overhead

12 Alt Single DB Lunges

Plank until next interval

(Score is Weight)

FINISHER

FOR QUALITY

Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

(No Measure)

Wednesday, September 28th  

BODYWEIGHT PUMP

EMOM x 9 MINUTES

MIN 1 – :45 Max Double Unders

MIN 2 – :45 Inch Worm + Push-Up

MIN 3 – :45 Alt Reverse Lunges

(No Measure)

FULL-BODY SWEAT WORKOUT

2 SETS

ON A 10:00 CLOCK…

60 Box Step-Ups

50 Double Unders

40 DB Goblet Squats

30 Single DB Push Press

20 Alt DB Up-Downs

Max Cardio Choice in Remaining Time

-Rest 2:00 b/t sets-

(Score is Weight)

FINISHER

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

(No Measure)

Friday, September 30th  

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

12/12 Single Leg DB Romanian Deadlift

10 DB Deficit Push-Ups

(Score is Weight)

FULL-BODY SPRINT WORKOUT

EMOM x 6 MINUTES

MIN 1 – :25 Up-Down + Mountain Climber/ :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :25 Burpees + Extra Push-Up / :25 Plank

MIN 2 – :50 Max Alt DB Snatches

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :50 Burpees

MIN 2 – :50 Max Alt DB Snatches

(Score is Reps)

FINISHER

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

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