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Bootcamp – Tuesday – 06/28/16

A) EMOM 12:
3 Rope Planks
10-15 SDHP
12-15 Hollow Rocks or V-Ups
B) 4 Rounds For Time:
18 Ketttlebell swings 53/35
18 HR Push-ups
18 Alternating Standing Lunges
100m Farmers Carry 53/35
           Cash out with 50 Mountain Climbers

WOD – Monday – 06/27/16

A) EMOM 15: (alt.)
7-9 Pull-ups + 5 burpees (Ring row, kipping or c2b)
15 Sumo deadlift highpulls 70/53
:30 of hallow rocks
B) AMRAP 17: (Done in teams of 2)
20 Power snatches; cumulative; split up however you choose
15 Burpees each. (done at the same time)

Bootcamp – Monday – 06/27/16

A) 3 Rounds NOT For Time:
15 Russian Twists with medball
20 Air Squats
2 Wall Climbs or 5 WTF’s
B) AMRAP 18:
12 Wallball 20/14
12 DB Snatch 40/25 (6/6)
200m Run
     (Use Poker chips to keep track of score)

WOD – Friday – 06/24/16

A) Clean Complex:
1 Squat clean + 1 Hang power clean + 3 Front squat. Build to max.
B) 3 RFT:
21 Calorie Row
15 KB swings; 53/35
9 HSPU

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

Bootcamp – Friday – 06/24/16

A) 3 Rounds NOT For Time:
5 Tire Flips (with a partner)
2 Turkish Gettups
:30 seconds of Double Unders (or DUB practice)
B) 3 Rounds For Time:
10 DB Hang Clean & Jerks
12 Knees To Elbows
14 HR Push-ups
100m Run

Bootcamp – Thursday – 06/23/16

4 Rounds For Time:
15 Box Jumps 24/20
Run 400m
15 Goblet Squats 53/35
– rest 3 min bet sets

WOD – Thursday – 06/23/16

4 Rounds For Time:
20 Sandbag Squats (heavy as possible)
Run 400m
20 Wallballs 20/14
– rest 3 min bet sets

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

WOD – Wednesday – 06/22/16

A. Paused front squat. 2×2@60%, 1×2@70%, 1×2@80%. Then work to a heavy double
B. Front squat (no pause). 2 sets x 5 reps @75% of today’s heavy double
C) For Time:
(RX+) 5-4-3-2-1:
Power clean and push jerk 185/125
Box jumps 30/24
Muscle ups
(RX) 5-4-3-2-1:
Power clean and push jerk 155/105
Box jumps 30/24
**10 pullups after each round

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

Bootcamp – Wednesday – 06/22/16

A) EMOM 12:
:30 Double Under (practice)
:30 Dips (use bands or place feet on floor to scale)
:30 Bar Hang
B) 4 Rounds For Time”
21 Wallballs 20/14
15 Lateral Abmat hops
9 Burpees
100m Farmers Carry 53/35-ish (use kettlebells or dumbells)

WOD – Tuesday – 06/21/16

A. 3 Sets:
Dumbell Bench Press x 12-15 reps. Rest 90 seconds
B) For Time: 12-10-8-6-4-2
Hang power snatch 95/65
Burpee over the bar
– rest as needed
C) 3 sets:
C1. Banded tricep extension x10-15 reps
C2. Band pull apart x10-15 reps
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Today’s WOD

Bootcamp

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