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WOD – Monday – 04/25/16

WOD – Monday – 04/25/16
A. Power clean + Split jerk.
Build to heavy single
B) AMRAP 12:
8 DL 155/105
8 Box jumps 24/20
8 Wallball 20/14

Bootcamp – Monday – 04/25/16

A) Tabata Squats:
8 sets (4 Minutes total) :20 on / :10 off
Keep running total of squats in you head. Your coach will tell you when to start and stop
B) 5 Rounds For Time:
8 KB Swings 53/35
8 Burpees
8 Goblet Squats
200m Run

*******Bootcamp Evening Schedule Change. CLICK HERE

BOOTCAMP SCHEDULE CHANGE!!

BOOTCAMP SCHEDULE CHANGE!!

Starting Monday, May 2nd the evening bootcamp classes will switch to 6pm & 7pm (instead of 7pm & 8pm).

This applies to Monday – Thursday. The Friday evening class will still be at 6pm (only).

Bootcamp – Friday – 04/22/16

3 Rounds For Time:
21 DB Snatch 40/25
15 TTB
9 HR Push-ups
800m Run

 

WOD – Friday – 04/22/16

WOD – Friday – 04/22/16
A. Back Squat:
Build to heavy double. Then build to heavy set of 4, then heavy set of 6. (14 Minutes max time)
B) 4 Sets:
12 wallball
12 SDLHP; 95/65
12 Box jumps; 24/20
12 push press 95/65
24 calorie row
  – rest 60 seconds btwn sets

Bootcamp – Thursday – 04/21/16

2 Rounds For Time:
1000m Row*
30 Burpee Box Jump Overs 24/20
30 KB Swings 53/35
30 Lateral Abmat hops (both feet jump and land together)
     *Stagger starting point of movements if needed to accomodate rowers

WOD – Thursday – 04/21/16

WOD – Thursday – 04/21/16

Endurance Day Thursday!! Get Some!

Teams of 2-6:
4 Rounds For Time:
400m indian style run
15 syncronized sandbag squats*
*if somebody needs to rest, the whole team rests.

WOD – Wednesday – 04/20/16

Teams of 2:
Row 2k; switch every 500
80 pullups between the partners while 95/65# bar is being held in the front rack
80 thrusters (95/65) between the partners while one partner dead hang on pullup bar
80 pushups; switch every 10 reps
Row 1k switch every 250

Bootcamp – Wednesday – 04/20/16

A) 2 Rounds NOT For Time:
25m Bear Crawl
25m Duck Walk
3 Wall Climbs or 6 WTF’s
B) 21-15-9
Wallball 20/14
DB Snatch 40/25
Cash Out with 800m Run

Bootcamp – Tuesday – 04/19/16

AMRAP 25:
20 Dubs / 50 Singles
15 KB Swings 53/35
10 HR Push-ups
15 Abmat Situps
200m Run
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844