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BootyCAMP Workouts: September 21st-25th

By September 18, 2015Uncategorized

Monday September 21st:

A. weighted step-ups 10 reps each leg rest 2 mins x 3
B. goblet squats 10 reps @31X1 (heavy) rest 2 minutes x 3

8 min AMRAP

5 kb swings
10 air squats
7 cals on the rower

rest 2 minutes

8 min AMRAP

7 sit-ups
10 lunges
run 100m

 

Tuesday September 22nd:

Row 5K (moderate pace)
20 Minutes Mobility (ROMWOD)

 

Wednesday September 23rd:

A1. seated DB strict press 10-12 reps rest 60 secs
A2. 6" hover max effort rest 2 mins x3

4 sets 80%
10 wall ball
7 knees to chest
AB 10 cals
Rest 4 mins between sets

 

Thursday September 24th:

30 min - moderate pace
1 min row
10m bear crawl
1 min jump rope
1 min shuttle run
15 sec FLR

 

Friday September 25th:

A1. GHD sit-ups x 8 rest 60 secs
A2. 20 second hollow body hold
rest 60 secs
A3. supermans x 10
rest 60 secs
A4. hollow swings x 10
rest 2 mins x 3

16 min EMOM
odd: 7 knee raises
even: 7 burpees