HIIT

BootCamp Crew

Men/Women 10 Power Cleans 135/85 20 Pull-Ups 30 Burpees 40 Box Jumps 24″/16″ 50 Wall Balls 20/14 60 Weighted Sit-Ups 70 KB Swings 70/35 80 Push-Ups 90 Air Squats 100 Double-Under/250 Singles

HIIT

Thursday HIT

Men/Women Strength: 4 Rounds: 6 x 1-Arm Burpees (no push-up, total) 8 Strict Toes to Bar 10 x DB Drag 25-30% HIT: 100 Double-Unders 20 Push-Ups 80 Wall Balls 20/14 20 Push-Ups 60 KB Swings 70/35 20 Push-Ups 40 V-Ups 20 Push-Ups

HIIT

Rowing

Men/Women 5 Rounds: 400m Row/350m Row 10 DB Thrusters 10% 10 DB 1-Arm Overhead Sit-Ups 10 DB 1-Arm Plank Rows 10 DB 1-Arm Bulgarian Split Squats (same side arm of leg on bench holds the weight) Rest 60

HIIT

Tuesday HIT

Men/Women Strength: 10min CAP 1,2,3,4…. Strict Toes to Bar DB Man-Maker 20% 1-Arm DB Lunge The DB in opposite hand of front foot, do all lunges with one foot, then switch to the other. HIT: 2 Rounds: 400m Run 15 KB Swings 70/35 15 Goblet Squats 15 V-Ups Rest 2 […]

HIIT

Monday HIT

Men/Women Partner Workout 28min AMRAP 200m Run 1 Squat Clean Thrusters 135/85 1 Wall Walk-Ups 1 Muscle-Ups (+4 Pull-Ups) Next round do 2,2,2, then 3,3,3, and so on until time expires.

HIIT

Friday HIT

Men/Women 4 Rounds: 400m Run 12 Back Squats 135/85 12 Slams 50/30 9 Strict Pull-Ups (can’t do 9, do as many as you can, keep them strict) 6 DB Plank Rows 20% 6 Burpee Box Jump Overs 30″/24″ Rest 90

HIIT

BootCamp Crew

Men/Women 5 Rounds: 10 Burpee Over the Box Jumps 24″/20″ 10 Over the Box Jumps 10 Jumping Lunges 10 1-Arm KB Swings you have 55/25 5 Wall Walk-Ups 5 KB Sumo Deadlift High Pull to Thruster Rest 90