REST DAY
-Seollal, Korean New Year’s Day-
“Bootcamp Games”
20min AMRAP
1point
Sit up
Push up
Squat
2Point
Pull up
Burpee
Box jump
4Point
Burpee pull up
Burpee Box jump
5Point
Chest to bar pull up + Ring dip
Bar or Ring Muscle up
30Point
400m Run
*Team of 2
“Upper Body Strength”
30-30 40-20 50-10 50-10
DB press
BB row
Band Chest press
BB curl
DB Lying triceps extensition
Hammer curl
Strength
Negative Pull up
10sec x 5sets
Conditioning
20min AMRAP
30 Synchronized Jumping pull up
30 Partner Burpee jump over
30 Push up high five
30cal Row
*Team of 2
Skill
Double KB Swing
10reps x 5sets
Conditioning
40-20 5R
Double KB Swing
Flutter kick
Half squat thrust
MB slam hold
Cardio
AMRAP 1 – AMRAP 2 – 1 min rest
1 Round
Follow coach’s direction – 10 DB deadlifts – Rest
10 DB Seesaw presses
2 Round
Follow coach’s direction – 10 DB Front squats – Rest
10 DB Shoulder presses
3 Round
Follow coach’s direction – 10 DB Power cleans – Rest
10 DB Push press
4 Round
Follow coach’s direction – 30 DB Thrusters
Strength
2 DB single arm bench press
each 7 reps x 4 sets
Conditioning
40sec work – 20sec rest / 4 Rounds
Cal rowing
PVC toe touch v-ups
Jumping high jacks
Skill
Handstand (BG : wall walk handstand)
EMOM 16
30sec Handstand hold / wall walk hold
30 Jumping pull-ups
20 MB russian twists with hold (L+R=1)
10 1 and ½ Squat thrusts
Conditioning
25sec (Left) – 25sec (Right) – 25sec (Rest) / 4 Rounds
1 DB Front rack Side lunge to knee ups
Side plank lateral leg raises (BG : side plank hold)
1 KB Reverse lunge to knee ups
1 Arm mountain climbers (BG : Mountain climber)
Skill
Double under
Conditioning
For time of :
1000m Rowing
200 DU/HKSU (BG : SU)
50 Burpees (BG : Squat thrusts)
Team of 3
* All team members start each movement at same time. And when it’s all done, move on to the next.
* Practice DU : 1SU + 1DU = 130 DU, 2SU + 1DU = 100 DU, 3SU + 1DU = 60 DU
* Time cap 15 min
