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Bootcamp – Tuesday – 03/31/15

A) NOT For Time:

  • 500m Row
  • 400m Run

B) 4 Rounds: (8 min total)

  • 30 sec superman hold 30 sec rest
  • 30 sec hollow body hold 30 sec rest

C) 5 RFT: (18 min time cap)

  • 6 SDHP (53/35)
  • 8 Burpee Box Jump Overs (24/20)
  • 12 Goblet Squats (53/35)

WOD – Tuesday – 03/31/15

WOD – Tuesday – 03/31/15
A) Back Squat:
4 x 8 @ 70-80%
Do 15 Stiff Leg Deadlifts between sets (stay light)
B) 21-15-9
Front Rack alternating Lunges 95/65
Pull-ups
C) Cool Down with 800m Row (easy pace)

Bootcamp – Monday – 3.30.15

A) 2 rounds (NFT)
20 ft bear crawl
8 Kipping tacks
8 steps walking lunges
8 Jumping Squats
100m Run
B) kipping pull up progression 
(no more than 10 mins)
C) For Time:
30 DB Thrusters (35/25)
25 Pull Ups (sub ring rows!)
20 Thrusters
15 Pull Ups
10 Thrusters
 5 Pull Ups
800m Run (scale to 400m run)*
*Rx+ do 1 mile run cash out
*If we are short on Ring Row stations, start 1/2 
group on thrusters (as Rx above) and second 1/2:
25 pull ups, 30 thrusters, 15 pull ups, 20 thrusters,
5 pull ups, 10 thrusters, 800m run

WOD – 03/30/15

WOD – 03/30/15
A) EMOM 7:
2 Clean & Jerks. Start at 70% and increase load
B) @ 0:00, 4:00 & 8:00 perform:
35 KB Swings 70/53
C) For Time:
400m Run
15 Cleans 155/105
30 TTB
15 STO 155/105
400m Run

Bootcamp – Friday – 03/27/15

CHIPPER FRIDAY!!

  • 400m Sandbag Run
  • 50 Air Squats
  • 40 KBS (53/35)-American swing
  • 30 Box Step Ups (20)
  • 20 SDHP (same bell)
  • 10 WTF
  • 400m Sandbag Run
  • 10 WTF
  • 20 SDHP (same bell)
  • 30 Box Step Ups (20)
  • 40 KBS (53/35)-American swing
  • 50 Air Squats
  • 400m Sandbag Run

 

B) Come to BBQ. CLICK HERE

WOD – Friday – 03/27/15

WOD – Friday – 03/27/15

A) Bench Press

6 x 6 Increase load

 

B) For Time

  • 27 Burpees over Bar
  • 27 Thrusters 95/65
  • 21 Burpees over bar
  • 21 Thrusters
  • 15 Burpees over bar
  • 15 Thrusters
  • 9 Burpees over bar
  • 9 Thrusters

 

C) Cool down 3 min row or Airdyne – easy pace

Start this within 2 minutes of finishing part B

 

D) Come to BBQ on Saturday. CLICK HERE

Bootcamp – Thursday – 03/26/15

A) DB Bench Press

set up 3-4 benches, on first bench do light weight, each bench increase weight as tolerated.

Do 3 sets of 5 reps. Super set with 30 sec plank hold/ 30 sec rest x 2

ex: bench set of 5, plank 30 sec/ rest 30 sec x 2. Move to bench #2,

another set of 5, into planks again…etc.

 

B) 5 RFT:

  • 8 DB shoulder to overhead (35/25)
  • 8 K2E (sub 12 abmat sit ups)
  • 8 Burpees
  • 200m Run

WOD – Thursday – 03/26/15

WOD – Thursday – 03/26/15
A) Death by 10 Meters*
Min 1: Run 10m
Min 2: Run 20m
Min 3: Run 30m
Min 4: Run 40m
Continue pattern as long as possible. 10m shuttle sprints
* RAIN DELRAY Do A1 instead:
A1) EMOM 12:
Min 1: Row 10-12 Calories
Min 2: 25 Air Squats
Min 3: 12 TTB
C) Front Squats
4 x 4 Increase load
D) AMRAP 8:
8 Right hand KB Swings 53/35 – Russian
8 Left hand KB Swings 53/35 – Russian
8 2-hand KB Swings – Overhead
8 Goblet Squats
8 HSPU or 12 HR Push-ups (still RX) 

BBQ Saturday at noon. CLICK HERE for details.

WOD – Wednesday – 03/25/15

WOD – Wednesday – 03/25/15
A) Shoulder Press / Push Press / Push Jerk
3×2 / 3×2 / 3×2
Do 2 sets of 3 reps for each movement. Increase load each set.
B) For Time:
400m buy in
Then 5 rounds of:
8 Deadlifts 115/75
6 Power Cleans 115/75
8 Pull-ups
20 Double Unders
Cash Out 400m Run

Bootcamp – Wednesday – 03/25/15

A) 2 rounds (NFT)

  • bear crawl around entire cage
  • 15 jumping squats
  • 7 Pull ups (sub ring rows)
  • 3 Burpees

 

B) 7 RFT (deadly 7s!)

  • 7 Heavy KBS (russian)
  • 7 HR push ups
  • 7 Box Jumps (24/20)
  • 7 Pull ups (sub ring rows)

cash out 800m Run   (scale to 400m)

 

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