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Bootcamp – Thursday – 12/01/16

Bring a friend Thursday !
Teams of 2:
(Each partner will alternate 250m row, while they complete this chipper)
300ft bear crawl
30 pull ups
40 airsquats
50 burpees
40 airsquats
30 pull ups
300 ft bear crawl

WOD – Thursday – 12/01/16

assault-bike-image

BRING A FRIEND THURSDAY!!

A. Teams of 2. For Time:
100 Calorie Assault Bike – switching partner every 20 seconds:
– then..
1 Mile Run. Must start and finish together.

Bootcamp – Wedensday – 11/30/16

A. AMRAP 2:
Max Reps 10m Shuttle sprint (2-hand touch behind the line)
B. AMRAP 2:
Box Jumps 24/20
C. AMRAP 2:
Max Calorie on Rower
D. AMRAP 2:
Max Calorie Assault Bike
 – Rest 2 Minutes between each AMRAP.
 – Rest 5 Minutes after Part D, and Repeat.
 – Score will be 1 total number of reps for all 8 parts. Write your scores after each AMRAP and combine.

WOD – Wednesday – 11/30/16

fran-4-letter-word
A. For Time: ‘Fran’
21-15-9
Thrusters 95/65
Pull-ups
– rest until 15 minute, mark then complete…
B. ‘Fran’ AGAIN!
NOTE: Both times will be recorded

Bootcamp – Tuesday – 11/29/16

A. 3 Sets NOT for Time:
5-7 HSPU / 2 Wall Climbs / :20 sec HS Hold / 1 Box Walk Around / 5 Walk The Floors (pick one)
12 Wallballs
15 Hollow Rocks
B. 4 Rounds For Time:
15 Medball Thrusters 20/14 (full range of motion please)
20 Abmat Sit-ups
400m Run

WOD – Tuesday – 11/29/16

A. Push Press: 5-3-1 5-3-1. 2nd wave heavier than first. All sets tough.
(Heavy single should not be max)
B. For Time:
20 Deadlifts
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
20 Deadlifts
       (Barbell weight stays same for all movement. Rx = 135/95)

WOD – Monday – 11/28/16

10am-saturday-class
A. 5 Sets. Backsquats x4 reps @80%;
(if you do not know your 1rm but were here last Monday, use same weight performed on last Monday’s sets)
B. 3 RFT
50 Air squats
14 Pull-ups
14 Push-ups
10 Hang Power Cleans 135/95
RX+ option:
3 RFT
50 Air squats
7 Muscle ups (guys) – 5 muscle ups (ladies)
10 Hang Power Cleans 135/95

Bootcamp – Monday – 11/28/16

A. AMRAP 12:
8 Ring Rows
10 HR Push-ups
12 Reverse lunges
B. 21-15-9-3
Kettlebell swings – Russian – 53/35
burpees
   100m OH Kettlebell Carry. (50m right hand / 50m left hand) – After each round

WOD – Friday – 11/25/16

thanksgiving-fat-guy

Class times will be at 9am & 10am only.

A. Snatch-Grip DL x3 reps + Hang Snatch x2 reps + Snatch.
(You can drop after 2nd Hang Snatch)
B. AMRAP 12:
40 Double Unders (100 Singles)
20 Wallballs 20/14
10 Deadlifts 225/155

Bootcamp – Friday – 11/25/16

Class time will be 11am Only.

For Time:
800m Run
20 Box Jump Overs
40 Calori Assault Bike
20 Burpees
40 Calorie Row
20 Abmat Sit-ups
800m Run
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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