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Bootcamp – Monday – 03/23/15

A) EMOM 15: (5 Sets)

  • Min 1: 10 SDHP (not too light)
  • Min 2: 10 HR Push-ups
  • Min 3: 10 Pull-ups or Ring Rows

 

B) AMRAP 14:

  • 9 Wallballs
  • 9 Burpee over Plate (land on other side of plate)
  • 100m Run

WOD – Monday – 03/23/15

WOD – Monday – 03/23/15
A) Clean Pulls – 5 x 3
Increase load each set. Start at 50% of Clean and finish at 100%
Do 5 HSPU, or 8-10 HR Push-ups between each set
B) 3 Rounds Not For Time:
2-4 Muscles ups, or 8-10 C2B pullups, or 10-12 pull-ups or Ring Rows
30-40 Double Unders, or 15 DU attempts
C) AMRAP 8:
8 hang Power Cleans 115/75
8 Burpee Box Jump Overs 24/20

Bootcamp – Friday – 03/20/15

CHIPPER FRIDAY!!

  • 1000m Row*
  • 30 Box Jumps (20″ everybody)
  • 25 Burpees
  • 20 Pull ups
  • 15 HR push ups 10 V-Ups
  • 1000m Run

*Coaches start the class at beginning or end of chipper to accommodate rowers

WOD – Friday – 03/20/15

WOD – Friday – 03/20/15
A) 15.4
8-minute AMRAP:
3 handstand push-ups (scale to push-ups)
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
B) Front squat    6 x 2 (add weight each set)
Do 50m Farmer carry between sets
C) AMRAP 6:
8 TTB
12 Jumping Split Squats

Bootcamp – Thursday – 03/19/15

A) 3 rounds (NFT)

  • 6 KBS (american) (35/25)
  • 6 HR push ups
  • 4 alt. Turkish Getups (35/25)
  • 20m bear crawl

B) 4 RFT:

  • 400m sandbag run
  • 30 KBS (53/35) A
  • 20 Air Squats

Cookie: 5 sets of:

  • 30 sec plank hold, 30 sec rest,
  • 30 sec superman hold, 30 sec rest

WOD – Thursday – 03/19/15

WOD – Thursday – 03/19/15
A) EMOM 12: (4 sets)
Min 1: 3 Hang Snatch @ 70% – ish
Min 2: 20-40 Double Unders
Min 3: 5-10 HSPU
B) Bench Press:
3-3-3-3-3-3 Find 3 Rep-Max in 6 sets
C) 2 Rounds For Time:
800m Run
20 Dips*
20 KB Swings 53/35
*RX+ do Muscle-up into dips. (if you drop, you must do another mu to start dips again)

Bootcamp – Wednesday – 03/18/15

AMRAP 20:

  • 12 AbMat sit-ups with Med-Ball
  • 10 Alt DB Snatch (35/25)
  • 8 Pull Ups
  • 200m Run
Cookie: Who can hold the longest squat in bottom position??

WOD – Wednesday – 03/18/15

WOD – Wednesday – 03/18/15

In the featured picture, Jaci Cale earns 472 reps on 15.3 climbing her way to #7 in the SE Region!

 

A) 2 Rounds For Time:
25m Bear Crawl
2 Rope Climbs
10 SDHP 70/53
B) Deadlift (use a calculator and write your #’s down)
8 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 85%
1 @ 90-95%
C) AMRAP 14:
6 Front Squats 155/105* (from the ground)
7 Burpee over bar
8 pull-ups
1 Wall climb
*RX+ do 185/125

Bootcamp – Tuesday – 03/17/15

Warm up:
climb the ladder,

  • 1-5 Burpee/Wall Ball

1 burpee, 1 wall ball shot, 2 burpees, 2 wall ball shots….5 burpees, 5 wall ball shots

 

WOD) 3 RFT:

  • 25 Box Jumps (24/20)
  • 15 K2E
  • 5 Man Makers (35/25)
  • 200m Run

Cookie: 100 abmat sit ups

WOD – Tuesday – 03/17/15

WOD – Tuesday – 03/17/15
A) EMOM 9
Min 1: 8-15 TTB
Min 2: 2 Turkish Get Ups – 53/35 (only if comfortable with movement, otherwise scale load)
Min 3: Row 30 seconds (max effort)
B) Back Squat: *Use a calculator and write it down
8 @ 45%
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 93%
followed by….
One set of Max unbroken reps at 80%
(no more than 1 second pause at the top)
C) For Time
40 Wallballs 20/14
400m Run
40 KB Swings 53/35*
400m Run
40 Wallballs
*RX+ do 70/53
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Today’s WOD

Delray Beach Location

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844