StarkeFit / Boot Camp 9-17-18 to 9-21-18

Monday September 17, 2018

A. Warmup

 

B. 4x4min AMRAP

15 cal row

15 burpees over rower

max jumping lunges

 

rest 2 min between each

 

Tuesday September 18, 2018

A. Warmup

 

B. Tabata- 0:20 work 0:10 rest x 8 rounds per movement

Mountain climbers

Squat jumps

Medball toe taps

DB Burpees

No rest between exercise; go directly into next tabata

 

C. 3 rounds:

6 DB bent over rows

6 DB bilateral curls

6 DB press

*full round without breaking; rest 0:30 between rounds

 

Wednesday September 19, 2018

A. Warmup

 

B. 16 min EMOM

16 KBS

14 wallballs

12 cal row

10 ring rows

 

C. Tabata goblet squats

0:20 squats 0:10 hold bottom squat x 8 rounds

 

Thursday September 20, 2018

A. Warmup

 

B. 3×5 min AMRAP’s w/ 2 min rest

1 sled push

8 burpees

rest 2 min

10 box jumps

5 pushups

rest 2 min

30 skips

8 KB/DB press

 

rest 2 min

 

C. 2 min max anchored situps

 

 

Friday September 21, 2018

A. Warmup

 

B.  E5M x4 rounds

400m row

8 renegade rows

16 DB step ups