PTI Bootcamp Brigade
Performance Training, Inc.
General Fitness, Functional TrainingThis Bootcamp Team delivers fast, fun, and effective sessions that hit every major muscle group while torching calories and building athletic power. With a mix of strength circuits, EMOMs, conditioning intervals, and Friday finishers, you’ll stay challenged, engaged, and excited to train. Intermediate-friendly, results-driven, and built to keep you moving with purpose.
Prep
A
Mobilization
1 set of each of the following: Open Book 1x10 L/R Thread the Needle 1x10 L/R Cat Cow 1x10 Hip Flexor stretch 1x5 L/R Band Hamstring stretch 1x30s L/R Door Way Stretch 1x5 L/R
Prep
B
General Warm-Up
Complete 2 Rounds of: 10 Air squats 10 Glute bridge 10 Walk-out + push-up :20 plank Light row/bike 2 min
C1
Goblet Squat
4 x 10
C2
DB Bench Press
4 x 10
C3
1-Arm DB Row
4 x 12
Conditioning
D
Conditioning (12min AMRAP)
Perform each exercise back to back for 12mins 10 KB swings 8 Burpees 200m Run or Row 12 MB slams *Choose a weight for each movement that is ~RPE 7, goal is to keep moving throughout the 12mins *Keep track of your rounds completed and that will be your score for the day
E1
Side Plank on Elbows
3 x 0:30
E2
Sit-up
3 x 20
Prep
A
Warm-Up 2.0
30sec of each movement for 2-3 Rounds Jumping Jacks High Knees Plank Shoulder Taps Air Squat Shuttle Run (10m out/10m back) Rest 1min and Repeat Find a smooth pace you can maintain for the full 30s of each movement. Remember this is a warm-up and is designed to get some blood flow and your Heart Rate up.
B
Rowing
5 x 5:00
Core
C
Core Circuit
3 Rounds of: 15 V-ups 20 Russian twists :30 hollow hold 10 KB side bends each Rest 45s-1min
Prep
A
BW General Warm-Up
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Air Squats 20 Plank Shoulder Taps 5 Inchworms
B1
DB Thruster
6 x 8
B2
KB Deadlift
6 x 10
B3
Push-Up
6 x 12
C1
DB Lateral Raise
4 x 10
C2
Hammer Curl
4 x 12
C3
RDL
4 x 10
C4
Plank
4 x 0:45
Prep
A
General Warm-Up/Movement Prep
2 Rounds of: Air Squat 15 Good Morning 15 Push-Ups 10 Thread the Needle 5ea side Forward Lunge 10ea Band Pull Aparts 10
B1
Box Step Over
5 x 20
B2
Mountain Climber
5 x 20
B3
SkiErg
5 x 15
B4
DB Snatch
5 x 12
B5
DB Reverse Lunge
5 x 10
Prep
C
Mobilization 2.0
1 set of each of the following: Open Book 1x10 L/R Thread the Needle 1x10 L/R Cat Cow 1x10 Hip Flexor stretch 1x5 L/R Hamstring stretch 1x5 L/R Door Way Stretch 1x5 L/R
Prep
A
Warm-Up 2.0
30sec of each movement for 2-3 Rounds Jumping Jacks High Knees Plank Shoulder Taps Air Squat Shuttle Run (10m out/10m back) Rest 1min and Repeat Find a smooth pace you can maintain for the full 30s of each movement. Remember this is a warm-up and is designed to get some blood flow and your Heart Rate up.
Conditioning
B
Challenge Friday
2 Rounds for Time: 400m Run/Row 40 KB swings 30 Box Jumps/Step-ups 20 Burpees 400m Run/Row 30 Air Squats 20 Hand Release Push-Ups 10 Devil’s Presses Rest 2mins *See if you can complete this faster than Week 1 *Complete each exercise before moving onto the next *Choose a moderately challenging wt for KB Swings and Devil's Presses (~7-8 RPE)
Nate England
Strength & Conditioning coach helping athletes and everyday movers get stronger, faster, and more resilient. My programs are built to be challenging, adaptable, and results-driven—so you can train with purpose and crush your goals in and out of the gym.
Join the Bootcamp Team and train with purpose, intensity, and accountability. Every session is designed to help you feel stronger, move better, and perform at your best — inside and outside the gym. Show up, put in the work, and let the results speak for t
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PTI Bootcamp Brigade
PTI Bootcamp Brigade
PTI Bootcamp Brigade
