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Bootcamp – 04/17/15

Chipper Friday

For Time:

400m sandbag run
40 alternating DB snatch (30/20)
30 Goblet Squats (same dumb bell)
20 D/U (scale to 40 singles)
10 OH walking lunges (45/25)
400m sandbag run
10 OH walking lunges (45/25)
20 D/U (scale to 40 singles)
30 Goblet Squats (same dumb bell)
40 alternating DB snatch (30/20)
400m sandbag run

 

WOD – Friday – 04/17/15

WOD – Friday – 04/17/15
A) EMOM 9:
Min 1: 30 Sec superman hold
Min 2: 3 high box jumps
Min 3: 50m Farmer Carry – be done in 45 seconds
B) Power Clean + Hang Clean
Find max load in 7 sets. (Hang clean can be power or squat)
C) 3 RFT:
20 TTB
10 HSPU
10 Burpee+SDHP complex 70/55
CASH OUT (on same clock) with:
2 Rounds of:
50 Double Unders (scale to 100 Singles)
40 Sit-ups
200m Run

Bootcamp – Thursday – 04/16/15

30 min EMOM
5 K2E (sub 10 abmat sit ups
or 8 hanging knee raises if u
can’t touch knee to Elbow)
7 HR Push ups
11 Air Squats (use a target
ball if necessary!)
*beginners do rep count
5,6,7 instead of 5,7,11. 

Keep pace of EMOM as long
as possible. If they fall off,
turn it into an amrap
From then on, scores will be the
minute which they did NOT
finish in time, add 1 sec for
each rep not completed in
THAT round.
For instance, I get to round
23 and only finished the
push ups. My score would be
23:11. The people who finish
all 30 mins get a 30:00 score

WOD – Thursday – 04/16/15

WOD – Thursday – 04/16/15
A) Split Jerk: 5 x 2 – increasing
hold 45 second plank between sets – weighted if possible
B) Benchmark Wednesday……’Cindy’
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD – Wednesday – 04/15/15

WOD – Wednesday – 04/15/15
A) Back Squat: 5 x 3 @ 90-ish% (not a 3 rep-max)
B) AMRAP 8:
4 Squat Snatch 115/85 * **
4 Burpees Over Bar
4 OHS 115/85 (Do back squats if unable to do OHS)
50m run
* Scale to Power Snatch if unable to do squat snatch
REST 2 MINUTES
C) AMRAP 2:
Squat Cleans 115/85 **
**RX+ Do 135/95 for B & C

Bootcamp – Wednesday – 04/15/15

A) skills day
ring rows to ring dip hold (at top)
to ring dips. Do 5×5, pair em up 2-3
people per set of rings as necessary.
3×5 each exercise
If you have any advanced people, let
them try a skin the cat
B) 5 RFT
1 rope climb (2 descends)*
12 Burpees
12 Pull ups
12 DB Push Press (30/20)
200m Run
*rope climb can be done any time
during round
C) Cookie: 5 rounds:
45 sec plank hold / 30 sec rest
0:00 to 0:45
1:15 to 2:00
2:30 to 3:15
3:45 to 4:30
5:00 to 5:45

WOD – Tuesday – 04/14/15

WOD – Tuesday – 04/14/15
A) Bench Press
6 x 1 @ 95-100%. (Max out if you feel good)
* Do 10 Banded Pull-aparts between sets
B) For Time: (18 Minute Time Cap)
60 KB Swings 53/35
400m run
40 Wallballs 20/14
200m Run
20 Wallballs
400m Run
40 Wallballs 20/14
60 Sit-ups

Bootcamp – Tuesday – 04/14/15

A) 3 rounds (NFT)
5 burpees
10 mountain climbers (total steps)
15 Russian KBS (light)
B) 1 mile run (scale to 800m run)
goal is to be done by 10 mins
C) 3 RFT:
25 D/U (50 Singles)
20 KBS (American) (53/35)
15 Air Squats
10 Box Step Ups (24/20)
5 WTF

Bootcamp – Monday – 04/13/15

A) teams of 2:
400m medball toss
then 40 burpees + 80 Jumping Jacks
(stagger as needed, 1 person working
at a time)
B) 6 min AMRAP:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR Push ups
if you make it past round 1,
scale run to 200m
Rest 2 mins
C) 4 min AMRAP:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR Push ups
Rest 2 mins
D) FOR TIME:
400m run
30 WBS (20/14) V (14/10) JV
30 Abmat Sit ups
30 HR push ups.Beginners scale to 15 reps.

WOD – Monday – 04/13/15

WOD – Monday – 04/13/15
A) Deadlift: 5 x 3 @ 85-90% (Take 5 minutes to build to 85%)
Perform 150m Row sprint between sets
B) EMOM 8:
3 box jumps (chose height)
3 Goblet Squats 53/35
* increase by 1 rep each minute
C) For Time: (8 Min Cap)
9 Ring Dips
12 Thrusters 95/65
9 Ring Dips
9 Thrusters 115/85
9 Ring Dips
6 Thrusters 135/95
9 Ring Dips
3 Thrusters 155/105
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