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WOD – Friday – 05/22/15

WOD – Friday – 05/22/15

TGIF!

A) 5 Sets of
1 Snatch + 2 OHS. Add weight
B) 9-7-5
Cleans (power or Full) 135/95
Pull-ups
RX+ Do 155/105 & C2B Pull-ups
C) @ 8:00 on the Clock:
3 Rounds For Time
400m Run
10 HSPU
20 Box Jumps 24/20
D) NOT For Time:
100m Farmers Carry 53/35

 

Memorial Day Classes are 9 & 10am!

Memorial Day Hours

Memorial Day Hours

We will have classes at 9 & 10am at all locations.

Please join us for Murph (or Partner Murph)

Bootcamp – Friday – 05/22/15

 

CHIPPER FRIDAY!!!
3 RFT:
10 Mule Kicks
20 Pull ups
30 OH plate walking lunges (45/25)
40 KBS (53/35)
50 Abmat Sit ups
400m Run
(no, it is not a typo. Yes, I know it
looks awful. Scale newbies to 2 rounds)

 

Memorial Day Classes are 9 & 10am!

Bootcamp – Thursday – 05/21/15

25 minute AMRAP:
1 Rope Climb*
15 DB Push Press (30/20)
20 DB Front Squats (30/20)
25m Bear Crawl
30 Lateral Hops over abmat
(2 ft. takeoff and land)
300m Row*
*perform rope climb and row
at any time during round*
B) 5 sets of 30 sec on/off
hollow body hold
C) 5 sets of 30 sec on/off
plank hold

WOD – Thursday – 05/21/15

WOD – Thursday – 05/21/15
For Time:

 

Rope climb x 5 (any time)

Run – 500m
Wallball 20/14 – 50
Burpee – 50
Sit-ups – 50
Push press 75/55 – 50 (if scale to empty bar….do NOT drop bar)
Walking lunges – 50
Row – 500 (any time)
Dubs – 50
Scale workout to 3, 30, 300m…….OR 2, 20, 200m

Bootcamp – Wednesday – 05/20/15

SKILLS take 15-20 mins to run through:
(Repeat of last week)
A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
KNOW YOUR AUDIENCE! please
do not allow people to attempt the
cartwheel or forward roll that obviously
cannot support their body weight. Have
them do side-lunge-walk or something.
Set up a hopscotch for the way back.
On the mat, they do the exercise
listed above, on the way back, set up
various sized plates / boxes at various
heights and have them jump their way
back to the finish line.
This should be fun and not complicated.
please contact me with questions!
B) 3 RFT:
27 Double Unders (54 single jumps)
21 SDHP (53/35)
15 Box Jumps (24/20)
9 HR push ups

WOD – Wednesday – 05/20/15

WOD – Wednesday – 05/20/15
A) Bench Press
3 x 10. Start at 50% and increase weight
B) Deadlift
3 x 10. 50%, 60%, 65%
C) AMRAP 9:
9 KB Swings 53/35
9 HR Push-ups
9 TTB

WOD – Tuesday – 05/18/15

WOD – Tuesday – 05/18/15
A) Back Squat
5 x 4 @ 80-85%
then max reps at 70%
C) 5 Rounds For Time: 21 min cap
7 Snatch 115/85
20 Jumping Squats
9 Pull-ups
200m Run

Bootcamp – Tuesday – 05/19/15

A) Every 30 sec for 10 min perform:
5 WBS (20/14) + 2 HR Push-ups
(advanced do 6WBS+4 PU)
B) Row 500m
at 4 minutes:
C) 1 round:
25 TTB*
200m run
*if unable to actually touch Toes To the Bar, do
30 Knees to Elbow, OR 35 Knee raises, or
40 abmat situps
at 8 minutes:
D) 400m Run (for time)

Bootcamp – Monday – 05/18/15

A) medball squat thrust
name game (use an 8# ball)
This should be fun and
interactive. Can break up
into multiple groups no
bigger than 6 each.
Let them play for 5-8 mins
B) EMOM 10:
min 1: 10 alternating DB snatch (35/25)
min 2: 20 air squats
C) FOR TIME:
30 Burpees
40 mountain climbers (total steps)
50 Jump Rope
400m Run
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844