Warm-Up: ABC's/ Dynamic 5 Rounds Wall Ball x 10 Ring Rows x 6 Box Jumps x 10 Pull-ups x 6 4 times (30sec on/ 30 sec off: each exercise) KB Swing Rope Pull or Bent Over Row Burpee 5 Rounds Jump Rope x 60 sec Back Ext. x 10 Russian Twist x 15 ea Weighted V-Ups x 10 #Workouts #Motivation #Bootcamp #Fitness

4 Rounds DB Clean & Jerk x 10 (see image) Box Jump x 10 V-Ups x 10 Airdyne x 20 cal 4 Rounds Burpee x 10 Push-Up x 10 Rower 250m 4 Rounds Mountain Climber x 10 ea Bicycle Crunch x 10 ea :30 sec Plank 400m Run #Workouts #Bootcamp

:45 jumping jacks :15 rest :45 air squats :15 rest :45 burpees :15 rest :45 v-ups :15 rest :45 plank :60 rest *repeat 2 additional times through #Workouts #Fitness

Warmup 400m row 5mins dynamic stretching 20 Min Continuous Clock at the start of each minute complete: 5 Burpees 5 Thrusters (dumbbells or barbell) #Workouts #Fitness #Motivation

50 - KB Swings 50 - DB Bench Press 4 - 200m Sprints 50 - Burpees 300 - Jump Rope 50 - Jacknifes 50 - Cals on Airdyne #Workouts #Fitness #Bootcamp

Warm-Up: 400m jog and 5 mins of dynamic stretching Part 1 15 Single Arm DB Power Snatch 15 Box Jump Burpees 15 Jumping Pull-Ups 15 Hanging Knee Raises Airdyne: 20 Cal Part 2 12 Single Arm DB Power Snatch 12 Box Jump Burpees 12 Jumping Pull-Ups 12 Hanging Knee Raises Rower: 400m Part 3 9 Single Arm DB Power Snatch 9 Box Jump Burpees 9 Jumping Pull-Ups 9 Hanging Knee Raises 400m run #Workouts #Fitness #Bootcamp

Warmup - 3 minute jog followed by 5 mins of dynamic stretching Cards of Strength - First 10 cards chosen decide the volume of each exercise DB or Barbell Thruster Pushups KB Swings Inverted Row / Ring Row Weighted Sit-ups Burpees #Workouts #Motivation #Bootcamp #Fitness

Warm-Up: 5 minute row 20 Round Pound every 1:00: 5 thrusters + 5 burpees focal point: the faster you get through it, the more rest you get. 3x through: Lateral Windmill x 6 KB Upright Row x 12 Lateral Crunches x 16 each Ring Rows x 12 #Workouts #Motivation #Bootcamp

Warmup - dynamic stretch, 5:00 minutes Aerobic Capacity Training Row 500 meters AFAP (as fast as possible) w/ as much rest as needed between each set Record Time on the Board! 100 Perfect Pushups 25 Squats every time your knee touches or if you go from the knees after every 25 pushups #Workouts #Bootcamp

Warmup: 100 jump rope then 250m row 1,2,3,4....15 DB Thruster DB Incline DB OH Full situp Calories on Bike/Rower #Workouts #Bootcamp #Motivation