Warm up
Press/Push Press – 5-5-5/3-3-3-3

20 Pullups
30 Pushups
40 Situps
50 Air Squat (5 rounds for time)

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Warm up

5 laps
25 squats
10/10 mountain climbers
10 sit ups
*repeat 3x

Workout

40 thrusters
- squats
*3 minutes, 3x

60/60 mountain climbers
- push ups
*3 minutes, 3x

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up:
300 skips / 3 set lines
30 push ups
30 sit ups
30 lunges (total)
30 squats
200 skips / 2 set lines
20 push ups
20 sit ups
20 lunges
20 squats
100 skips / 1 set lines
10 push ups
10 sit ups
10 lunges

21-15-9-3
KB swings
sumo deadlift high pulls
thrusters
pull ups/lebert rows
weighted sit ups
push ups
knees to elbows

Abs:
Military sit ups
Leg drops
side raises
back extensions
*50 each

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

2 laps – BC Place
20 burpees

Workout

20 sumo deadlift high pull
10 burpee/push-ups
20/20 walking lunges with weight
15/15 military sit ups

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

3 laps
30 squats
X3

2 laps
20 push ups
X2

1 lap
10 burpees
X1

20 minute round:

6 laps
30 KB swings
30 pull ups/leberts/TRX rows
30 BOSU sit ups
30 push up rotations (15 per side)

Abs:
Fetal flip
Side bridge rotations
Bicycles
21-15-9

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

10-9-8…1

Burpees
Push ups
Sit ups
Mountain climbers

Workout

100′s

Walking lunges
Push ups
Weighted squats
Sit ups
Superman
*2 laps after each exercise

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

100 skips
20 squats
10 sit ups
20 superman
*repeat 3x

Workout

3 laps
15/15 clean and press
walking lunges
10/10 plank/push ups
20 sit ups
*repeat 5x

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Running + box jumps

6 laps + 10 box jumps
4  laps + 20 box jumps
2 laps + 30 box jumps

30 wall balls
30 pull ups
30 KB swings
30 thrusters
20 wall balls
20 pull ups
20 KB swings
20 thrusters
10 wall balls
10 pull ups
10 KB swings
10 thrusters

Partner abs:
Sit up throws 3 way
Kneeling WC throws
Leg push downs 3 way
*10 each x 3

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Warm up

10-9-8…1

Laps
Sit ups
Push ups

Workout

15/15 step ups
15/15 pulsing side plank
15/15 plank/row
10 chin ups
15 burpees
Sprints

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.