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Bootcamp – Tuesday – 09/20/16

A) 3 Sets NOT For Time:
4 Turkish Getups
10 Ring Rows
20 Double Unders, or Double Under attempts
B) 12 Min. Ladder: 1-2-3-4-5-6-7 etc….
Kettlebell swings
Jumping Sqats
Burpees
C) Plank Holds – 4 Sets
:45 seconds on / 15 Seconds rest

Bootcamp – Monday – 09/19/16

AMRAP 20:
Row 250m
100m Farmers carry 53/35
10 Wallballs 20/14

WOD – Monday – 09/19/16

WOD – Monday – 09/19/16

Mark your calendars for the next Beach WOD on Saturday, October 1st. Lets make this the biggest turn out ever!!

A. EMOM 14: (alt)
2 Snatch. Heavy-ish. Squat snatch if possible
5 WTF OR 3 Wallclimb OR 4-12 HSPU
B. AMRAP 10:
35 HR pushups
Then, in remaining time,
2-4-6-8-10-12 etc… reps of:
Shoulder To Overhead 135/95
T2B

Bootcamp – Friday – 09/16/16

5 Rounds For Time:
10 KB Swings 53/35
10 Box jump overs 24/20
10 No Push-up Burpees (no jump either)
10 Wallballs 20/14

WOD – Friday – 09/16/16

A. 6 Sets:
6-8 back squats @3030 (3 second negative, 3 second ascent) Use 30% of 1-rep max weight.
* Rest 30 sec between sets
** Rest 5 min after 3rd set
*** Do not stand all the way up, do not ‘catch bounce’ out of the hole
B. For Time:
21-15-9
bar facing burpee
OHS 95/65
c2b pullup

BEACH WOD 10/1

WOD – Thursday – 09/16/16

ENDURANCE DAY THURSDAY!!

Teams of 2, For Time:
Row 7k
* Switch partners every 500m
** Partner must complete 15 situps during rest period

Bootcamp – Thursday – 09/15/16

A) AMRAP 10:
10 Target Burpees (jump to touch pullup bar approx 6″ above reach)
10 SDHP’s 53/35
100m Run
     Rest 4 Minutes
B) AMRAP 10:
10 Jumping Squats
10 Abmat Situps
10 Push-ups

WOD – Wednesday – 09/14/16

A. 5 RFT
10 pullups (RX+ do C2b)
10 power cleans 115/85  (Rx+ d0 135/95)
10 front squats
10 s2o
– rest as needed
B. EMOM 8:
row/bike/sprint 15 sec; rest 45 sec

Bootcamp – Wednesday – 09/14/16

AMRAP 20:
10 Hang DB Snatch (not below knee) – 5 per hand
20 Mountain Climbers – Total steps
25 Double Unders or 50 Singles
200m Run

Bootcamp – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A) 3 Rounds For Time:
250m Row
12 Burpees
15 Wallballs 20/14
Movements can be in any order to accomodate equipment
B) 15-12-9-6-3
Box Jump Overs 24/20
Knees To Elbows
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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