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.

4 laps
30 push ups
30 sit ups
30 squats
30 lunges

For time:

100 jump rope singles
30 squats
30 reverse lunges
30 push ups
30 KB swings
30 wall ball
30 push press
30 dips
100 flutter kicks

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.

Warm up

Back Squats – 5-5-5/3-3-3-3
100 pull ups
100 push ups
100 sit ups
100 air squats
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.

100 skips
30 lunges per side
30 sit ups
30 squats
100 skips
30 push ups
30 side raises per side
30 toe grab squats

20 minute round:

10 pull ups
20 push ups
30 KB swings
40 sit ups
50 squats
0.33 mile run 6 laps

Abs

L-sit
front plank
side plank
prone cobra
*1 minute 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

20/20 walking lunges
Sprints
20 squats
*repeat 4x

Workout

21-16-12-9-6

Mountain climbers
Thrusters
Dips
Sumo deadlift high pulls
Sit ups
*Walking lunges around the gym after every round

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 laps
10/10 mountain climbers
20/20 pulsing lunges
10 sit ups
*repeat 3x

Workout

7′s

7/7 plank/push ups
7 burpee/push ups
7 thrusters
70 skips
7 chin ups
7/7 military sit ups
7/7 leg drops

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.