Here are some more boot camp workouts for you to try.

Warmups 30 seconds ea no rest in between

• Squat
• Side to side, emphasize it’s a stretch not a lunge
• Pushups (regular or on knees)
• 1 leg squat with leg lifted behind (some might do it leg forward) 30s each leg
• Sit-ups
• Side situps 30s ea side

Rest 2

Here’s the workout.
40/20 x 3 Rounds of

• 2 handed high pull
• Suit case deadlift with 2 bells
• Chest taps (high plank hands on floor and touch hand to chest return to high plank & do other side)
• Goblet squat

Rest 1

After finishing the above for 3 rounds rest 2 minutes
Descending Ladder 5/4/3/2/1 of the following

1a) Floor press
1b) Row r/l

So 5 floor presses each arm them 5 rows each arm, 4 ,3,2,1. Go heavier as the reps get lower.

No rest go from one arm to the other or from floor press to rows and back.

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Warmups 30sec ea no rest in between

• Jumping Jacks
• Prisoner squat
• super plank
• standing elbow to opposite knee crunches
• side to side stretch/lunge
• 1 leg squat R
• 1 leg squat L

Rest 1 minute and repeat 1 more time

The Main workout:

5 rounds of 30/30

• Double kb deadlift 
• Double bent row
• Band overhead press (if you don't have a band use 2 kettlebells or dumbbells
• pushups
• prisoner squat

Rest 1 minute

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This is one Paul put together while he was covering  classes for me while I was out of town. These are for the Advanced Classes

• Clean 1m
• Clean and press 1m
• Renegade Rows 1m

rest 2

• Burpees 1m
• plank 1m
• jumping jacks 1m

rest 2

• racked front squat 1m
• lunge 30s l/r
• deadlift 1m

rest 2 m

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2 times through of:

• Burpee 1m
• plank 30sec low, 30 sec high
• jumping jacks 1 min

rest 2

• alt swings 1m
• russian twist 30s pullover crunch 30s
• clean & jerk 30s l/r

rest 2

• pushup 30sec, super plank 30s
• snatch 30s l/r
• sumo sq 1 min

rest 2

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3 times through of :

• 2 h swings 30s
•  alt swings 30s
• dead clean 30s r/l

rest 1:30

• sling shot 30s l/r
• plank 1min
• gob squat 1m

rest 1:30

• snatch 30s r/l
• pullover crunch 30s
• russian twist 30s
• clean and press 30s l/r

rest 1:30
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3 times through of:

• thrusters 1m
• renegade rows 1m
• triple crush 1m

rest 1

• high plank 30s
• side plank 30s l/r
• plank 30s

rest 1

• snatch 30s l/r
• alt swings 1m
• suitcase dl 1m

rest 1
Finish with 2m swings

Sorry about not having video, I upgraded my laptop to Windows 7 and my editing software won't run .

You'll need a pair of kettlebells, moderate for you. You will also need a much heavier bell and a long rope or chain and a way to attach the rope (tie it) or chain (big d-ring) to the kb handle.

Part I

This is a kb complex

With the 2 bells on the floor, handles up, put your hands on the handles with firm rooting into the floor. Jump the feet back so you are in a pushup position. Do a pushup. From the high plank position lift one bell off the floor and pull it to your hip. Set it down and repeat on the other side. The rows done this ways are called Renegade Rows.

After the rows rotate the kbs so the handles are parallel to your feet. Jump up so you are straddling the bells and do a double dead clean. From rack position squat, then stand up explosively and drive the bells straight overhead. The squat to overhead is a thruster. You should be squatting deep, hips below knees.

Bring the bells back to rack then set them on the floor and repeat for 10 total reps.

Part 2

Sit on the floor and pull the bell to you using a hand over hand pull on the rope. Sit up tall, brace the abs and rotate through the waist in addition to pulling with the arms. The entire core gets worked.

Once the bell is between your legs get into a low crouch position with your hands on the bell near, but not on, the handles and drive from the legs. Push the bell down the floor keeping the hips low to the ground.You'll feel this in your quads.

Repeat the pull/push 5 times. If it isn't hard enough, tie in a 2nd bell. Doing it with 2 bells on the rope is way fun!

Do the entire workout 3 times as quickly as you can with good form.

Most of the guys used 16k on the KB complex and 40k on the pull/push.

Enjoy! 

Here's one I designed today and inflicted it on the class. It needs a name

1) Snatch+Windmill+TGU switch at top 3 mins -take your time & stay focused!

2) Swings 2h, 1h, 1h h2h 2min

3)½ kneeling press 5/4/3/2/1 2 min - 1 knee up one down press with arm on the same side as down knee. Go light work the abs. The feet and knees should be as close to inline as possible. The back foot should have the ball of the foot down not the top.

4)Standing row-->hang clean-->press 5/4/3/2/1 2min

5)Pushups 30sec

6) Squats racked 30s, sumo - 30s, racked 30s, sumo 30s - 2m total

7) Snatch 3mins - try for 1:30 ea arm

8) Pushups 30s

9)1 leg dl 5/4/3/2/1 2min same side, to make it harder stand on one leg and use the opposite arm

10) Slingshot/fig 8 w hold 30sec ea 2min

11 )Swing/flip/squat 2min

Its 31 mins as written. The swing/flip/squat is a fun little finisher.

If it isnt difficult enough change the pushups to squat thrusts or full burpees. YOu could also make a bous round of 4 mins of jerks 2 mins per side.

5/4/3/2/1 is a descending ladder. Do 5 reps on one side, then 5 on the other. 4 on the 1st side, 4 on the other etc until you've done 1 on each side. If you complete the ladder before time is up start over. How much time is left determines where to start. 1 min left start at 5, 45 sec left starrt at 4, 30 secs left start at 3. If you get through it twice or close to twice you didnt go heavy enough.

Enjoy & post comments and suggestions for a name

Dave