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WOD – Tuesday – 08/18/15

WOD – Tuesday – 08/18/15
A) DB Upright Rows
3 x 8 @ 1113 tempo
B) 2 Rounds NOT For Time:
200m Farmer Carry. Go heavy but limit to 2 drops
C) For Time:
5 Wall Climbs (scale to 10 Walk the floors)
10 Burpees
20 HR Push-ups
30 Shoulder To Overhead 155/115
20 HR Push-ups
10 Burpees
5 Wall Climbs (scale to 10 Walk the floors)

REGISTER FOR THE BOYNTON BEACH LIFT OFF

Bootcamp – Monday – 08/17/15

A) 3 Rounds NOT For Time. (looking for quality of reps….not speed)
5-7 HSPU or 2 Box Walk Arounds
8-10 Pull-ups or Ring Rows
10-12 TTB or V-ups or Hollow Rocks
20-30 Double Unders or attempts
 
C) AMRAP 10:
15 Goblet Squats 53/35
10 KB Swings 53/35
5 Box Jumps 24/20

Reminder that PM class time is now 7pm (not 5&6pm)

WOD – Monday – 08/17/15

WOD – Monday – 08/17/15
A) Back Squat: 8,6,4,2
(All sets should be heavy. Increase weight each set)
B) 3 Rounds NOT For Time:
40 DB or KB Walking Lunges (20 per leg)
C) AMRAP 10:
10 Power Snatch 75/55
30 Double Unders (scale to 60 singles)

Bootcamp – Friday – 08/14/15

A) 3 Rounds NOT For Time:
100m Sled
250m Row
2 Turkish Get-ups
B) 16 Min Ladder: 2-4-6-8-10-12-etc…
Pull-ups
Med-Ball cleans
+ 100m run after each round

REMINDER that next week, the evening bootcamp classes will change to 7pm. Friday evenings will be at 6pm.

WOD – Friday – 08/14/15

WOD – Friday – 08/14/15
A) 4 Sets: (back and forth between A1 & A2)
A1. high hang snatch pull x 5 reps; rest 90 sec
A2. 2 position snatch; mid thigh; below the knee; rest 90 sec
Weight for both exercises should be the same. Increase through working sets
B) AMRAP 16:
15 power cleans; 185/135
10 hang squat cleans; 135/95
15 thrusters; 95/65
10 burpees
    Use 1 bar only. Change weights even if not going rx

C) Register for Boynton Beach Lift Off

Bootcamp – Thursday – 08/13/15

A) EMOM 9:
Min 1: 15-20 Abmat Sit-ups
Min 2: 40 seconds of Double Under attempts (or double unders)
Min 3: 2-3 Wall walks. Try to get stomach to wall. (if unable, get as close as you can)
B) 10-1
Box Jump Overs 24/20
TTB
C) 3 Sets of :
45 seconds side plank right, 15 seconds rest
45 seconds side plank left, 15 seconds rest

WOD – Thursday – 08/13/15

WOD – Thursday – 08/13/15
       (refer back to last Thursdays ‘the 6th’ for pacing numbers)
A) 4 sets; every 5 min, alternate between..
400m run @ 800m pace
500m row @ 2k pace
   *one set consists of BOTH a run and a row. Ex: 0:00 Run, 5:00 Row = 1 set
   ** If not there last Thursday, use a moderate pace on all of todays sets
B) Accumulate 240 seconds: (4 mins)
Plank hold OR FLR on rings

WOD – Wednesday – 08/12/15

WOD – Wednesday – 08/12/15
4 ROUNDS FOR TIME: (42 minute time cap)
22 HR pushups
run 200m with med ball 20/14
16 alt DB snatch 40/25
run 200m with med bal;
10 s2o 95/65
run 200m with med ball
          – rest 4 min bet each set

Bootcamp – Wednesday – 08/12/15

4 ROUNDS FOR TIME: (42 minute time cap)
22 HR pushups
run 200m with med ball
16 Medball Ground to overhead 20/14
run 200m with med bal;
10 KB single arm push press 35/25 (5 each arm)
run 200m with med ball
      – rest 4 min bet each set

WOD – Tuesday – 08/11/15

WOD – Tuesday – 08/11/15
A) Push Press:
5-4-3-2-1. Increasing. Make each set Heavy.
B) 2 Sets For Time:
15-12-9
KB swings 53/35
Pull-ups
Box jumps 24/20
     – REST 4 min bet sets
C) AMRAP 5: SDLHP 75/55
– emom including 0:00 do 4 burpees
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