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WOD – Tuesday – 07/05/16

A. Front squat. 3 Sets of 8-10 reps @75%. Rest 2 min
4 Min. AMRAP:
5 Wallballs 20/14
4 DB Snatch (2 right / 2 left)
3 Box jumps 30/24
– rest 1 min
4 Min. AMRAP:
25 SDLHP 53/35
25 Burpees
– rest 1 min
4 Min. AMRAP:
12 Back Squats 95/65
12 Lateral bar hops
– rest 1 min
4 Min. AMRAP:
50m shuttle runs (each 50m is a rep)
     (Add all reps from all amraps and post one final score….total reps)

Bootcamp – Tuesday – 07/05/16

A) AMRAP 12:
Row 300m*
30 Wallking Lunges
20 Abmat Sit-ups
10 HR Push-ups
    – REST 5 MINUTES
B) AMRAP 12:
Run 200m
16 Ground To Overhead w/Bumper Plate 45/25
12 Ring Rows
*Split the class btwn A & B to accommodate rowers if necessary

WOD – Monday, July 4th 2016

Class Times 9AM & 10AM ONLY.

 

July 4th Benchmark WOD: ‘DT’
5 Rounds For Time: (all movements at 155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Bootcamp – Monday July, 4th 2016

CLASS TIME AT 8AM ONLY.

2 Rounds For Time:
20 DB hang clean and jerk
20 Burpees
20 Toes To Bar
20 Wallballs
800m Run

Bootcamp – Friday – 07/01/16

A) 3 Rounds NOT For Time:
5 Tire Flips (with a partner)
2 Turkish Gettups
:30 Double Unders (or DUB practice)
B) AMRAP 16:
100m Single arm OH KB carry 53/35 (50m -right / 50m – left)
12 Box Step-ups 24/20
10 SDHP’s 53/35

WOD – Friday – 07/01/16

A. Squat clean. Build to a MAX
B) AMRAP 9:
9 Pull-ups
9 Front Squats 115/80
40 Double Unders (scale to 80 singles)

WOD – Thursday – 06/30/16

A) Row 10 Minutes (for calories)
– rest 2 min
B) AMRAP 10:
20 Double Unders (scale to 40 singles)
100m Run
– rest 2 min
C) Run 1.5 miles (For Time)

Bootcamp – Thursday – 06/30/16

A) EMOM 12:
:30 Front plank hold
:30 Superman hold
:30 Squat Hold
B) 30-20-10
Burpees
Pull-ups
Abmat Sit-ups
    Cash Out with 400m Run

Bootcamp – Wednesday – 06/29/16

For Time:
800m Run
30 Box Jumps 24/20
30 Jumping lunges (alternating)
30 DB Push-press
400m Run
20 Box Jumps 24/20
20 Jumping lunges (alternating)
20 DB Push-press
200m Run
10 Box Jumps 24/20
10 Jumping lunges (alternating)
10 DB Push-press

WOD – Wednesday – 06/29/16

A. Front squat: 4@60%, 4@70%, 3×4@80%. Rest as needed
(if you do not know your 1rm, find you 1rm front squat at this time instead of progression.)
B) AMRAP 14:
20 Alt pistols. (scale to goblet squats 53/35)
20 KB siwngs 53/35
20 Shoulder 2 overhead 115/75
20 Calorie row
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Today’s WOD

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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