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Bootcamp – Tuesday – 02/24/15

AMRAP 20:

  • 400m Sandbag run
  • 8 DB Thrusters (40/30)
  • 12 Box Jumps (24/20)
  • 2 Rope Climbs (sub 4 descends) – can be done anytime during round

WOD – Tuesday – 02/24/15

WOD – Tuesday – 02/24/15

A) EMOM 9:
Min 1: 10 hollow rocks or ghd sit-ups
Min 2: 15 wallballs
Min 3: 15-30 Double Unders – or attempts

 

B) Back Squats
5×5 – build to a heavy set of 5.
Perform 5-8 strict pull-ups or ring rows between sets. *Strict C2B if possible

 

C) AMRAP 14:
14 KB Swings – 53/35
10 Front rack Alt Standing Lunges 95/65
30 Double Unders – (scale to 60 singles)

Bootcamp – Monday – 02/23/15

For Time:

800m Run (Buy-In), then:

12-10-8-6-4-2-4-6-8-10-12:

  • Burpees
  • Air squats

400m Run (cash out)

WOD – Monday – 02/23/15

WOD – Monday – 02/23/15
B) Power Clean: 10 minute cap.
Build to a heavy triple – Touch-n-go
 

C) 10 Rounds For Time: 21 minute Cap

10 Push Press 115/75
10 TTB
10 Box Step-ups 24/20 – show control
       The Open allows for step-ups and is often a more efficnent approach

WOD – Friday – 02/20/15

WOD – Friday – 02/20/15

A) Clean & Jerk: 10 Mintutes to build to a heavy single

 

B) Benchmark Friday – ‘Tommy Mac’ – 2 Rounds For Time: (30 Min. Cap)

  • 12 Burpees
  • 12 Thrusters
  • 12 Burpees
  • 12 power snatch
  • 12 Burpees
  • 12 Push Jerks
  • 12 Burpees
  • 12 hang Squat Cleans
  • 12 Burpees
  • 12 OHS (do back squats if mobility does not permit ohs)

All barbell movements are done @ 115/75

 

C) Check out our new supplement line by clicking GAME PLAN

Bootcamp – Friday – 02/20/15

 

CHIPPER FRIDAY!!!!

A) 2 ROUNDS (NFT)

  • 250m Row
  • 8 kip tacks
  • 8 Hawaiian Squats (4 each)
  • 8 WBS (20/14)

 

B) FOR TIME: 10-1-10 (down the ladder and back up.)

  • KBS (American) (53/35)
  • Jumping Squats

Run 100m after each odd round (on the way down and back up the ladder)

Example 10,10, 9,9 run. 8,8, 7,7, run.

WOD – Thursday – 02/19/15

WOD – Thursday – 02/19/15

A) 2 Rounds NOT For Time: any order

  • 500m Row
  • 10 Pistols or 10 Hawiian Squats – each leg
  • 200m Run

 

B) 4 Rounds For Time:

  • 1 Rope Climb*
  • 5 hang power snatch 115/75
  • 10 Pull-ups
  • 15 Hand relaease Push-ups
  • 20 Kettlebell Swings 53/35
  • 25 Wallballs

REST 2 MINUTES BTWN ROUNDS

*Rope climbs can be done anytime during the round

Bootcamp – Thursday – 02/19/15

Skills
A)HSHolds 15secxrest30sec repeat for 6 sets
*if unable to kick into handstand,  hold active HS position against the wall or on a box assist HSPU position.

B) Ring/stationary dips
- scale to two boxes or dip stand (stationary)
5×5, rest 1-2 mins between sets

C) Kipping Pull Up Progression (no more than 6 mins)

 

D) For Time:

800m Run (buy-in), then 3 ROUNDS OF:

1 Rope Climb (2 descends)**
4 HSPU (sub 6 HR push ups)
7 Dips
11 DB Hang Squat Cleans (35/25)
15 Burpees
400m Run cash out
**Rope climb can be done at any time during the round. Beginners scale to 2 RFT and/or sclae distance on run

 

WOD – Wednesday – 02/18/15

WOD – Wednesday – 02/18/15

A) 3 Rounds NOT For Time:

  • 25m Bear Crawl
  • 10 Single leg Bridges – each leg
  • 10 kettlebell Swings

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 1 @ 90%
  • 3 @ 85%

 

C) For Time

  • 12 Deadlifts 275/185*
  • 30 Double Unders (scale to 2:1 Singles)
  • 9 Deadlifts
  • 40 Double Unders
  • 6 Deadlifts
  • 50 Double Unders
  • 3 Deadlifts
  • 800m Run

*this weight should not exceed 75% of your 1RM

Bootcamp WOD – Wednesday – 02/18/15

A) 3 Rounds (NFT)

  • 1 rope climb
  • 6 alt turkish getups
  • 6 hollow rocks
  • 20m bear crawl

 

B) 4 RFT:

  • 20 DU (40 singles)
  • 15 DB Front Squat (35/25)
  • 10 Alt DB Snatch (same bell)
  • 5 Burpee Box Jump Overs (24/20)
  • 3 Wall Climbs (sub 6 WTF)
  • 200m Run
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Today’s WOD

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West Palm Beach, FL 33401
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