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WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row

Bootcamp – Wednesday – 01/04/17

A. For Time:
Buy in with 30/20 calories on Assault Bike
Then, 10 rounds of:
100m Run
10 DB Thrusters
      Post time and load

WOD – Tuesday – 01/03/16

A. On an 8 min clock..
Run 800m
– AMRAP with remaining time:
3 power clean
3 front squat
(135/95)
   – rest 4 min
B. On an 8 min clock..
Row 1k
– AMRAP with remaining time:
10 burpees
10 box jumps
   – rest 4 min
C. On an 8 min clock..
Assault Bike 50/40 calories
– AMRAP with remaining time:
7 thrusters 95/65
14 lateral bar hops

Bootcamp – Tuesday – 01/03/16

A) 10 Minute Clock:
Buy in with 400m Run, then AMRAP in remaining time:
10 Box Jumps 24/20
10 KB Swings
15 Sit-ups
    REST 5 Minutes
B) 10 Minute Clock:
Buy in with 400m Run, then AMRAP in remaining time:
10 Wallball 20/14
5 Burpees
20 Lateral Abmat hops (both feet at same time)

WOD – Monday – 01/02/16

Classes start at 9am. Normal schedule to follow

A. AMRAP 16:
20 box jumps 24/20
20 front squat 115/75
20 pullups
20 push press 115/75
20 t2b
20 deadlifts 115/75
20 wallball 20/14
B. 3 Sets:
Supine windshield wipers x8-12 reps

Bootcamp – Monday – 01/02/16

Classes start at 9am. Normal schedule to follow.

A) 3 Rounds NOT For Time:
12 Hollow Rocks
4 Turkish Get-ups
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB
     1 Minute rest between rounds

WOD – Friday – 12/30/16

CLICK HERE to see the holiday schedule.

A. Clean + Front squat + Clean + Front squat + Jerk
Build to a heavy complex
B. AMRAP 15:
20 Box Jumps 24/20
10 Thrusters 135/95
20 Pull-ups

Bootcamp – Friday – 12/30/16

NOTE: There will be no 5am class on Monday, January 2nd.

4 Rounds For Time:
15 KB Swings 53/35 – Russian
12 Goblet Squats 53/35
21 bicycle Crunches (lay on back, touch opposite knee to elbow)
400m Run

WOD – Thursday – 12/29/16

BRING A FRIEND THURSDAY
For Time:
1500m Row
100 Double Unders / 200 singles
50 Calorie Bike
100 Double Unders / 200 singles
1500m Row

Bootcamp – Thursday – 12/29/16

BRING A FRIEND THURSDAY
A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
     Rest 1 minute between sets
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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