StarkeFit / Boot Camp 9-10 to September 9-15

Monday September 10, 2018

A.Warmup

 3×5 min AMRAPs with 2 min rest

5 min AMRAP

10 box jumps

10 KBS

rest 2 min

5 min AMRAP

10 thrusters

10 cal row

rest 2 min

5 min AMRAP

1 sled push

10 burpees

 

Tuesday September 11, 2018

Warmup

3 mins skipping*

*E 0:45 perform 20 mountain climbers

 

3 mins shuttle runs

*E 0:45 perform 15 jumping lunges

 

3 mins skipping*

*E 0:45 perform 10 air squats

 

3 mins shuttle runs*

*E 0:45 perform 5 burpees

3 rounds

8 DB/KB curls (bilateral) directly into

8 DB/KB strict press (bilateral) directly into

8DB/KB rows (bilateral)

rest 1 min between rounds

 

Wednesday September 12, 2018

Warmup

1:00 stations, no rest between each

Rest 1:00 after each full round

Complete 3 full rounds

Squat jumps

Ball slams

Step ups

Burpees

 

Rest 2 mins

Tabata Row

8 rounds of 0:20 work 0:10 rest

max effort on row

 

Thursday September 13, 2018

Warmup

 15 min EMOM

8 DB burpees

10 cal row

12 DB lunges

 

rest 2 min

4 min time cap

300m run

max burpees in time remaining

 

Friday September 14, 2018

Warmup

Get as far as possible in 8:00

2-4-6-8-10…

DB push press

Box jumps

Burpees

(complete 2 push press, 2 box jumps, 2 burpees then 4-4-4, 6-6-6, etc. until 8:00 time cap is up)

 

rest 3 mins

Complete all reps accomplished in part B for time