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Bootcamp – Wednesday – 02/08/17

A. AMRAP 10:
8 KB swings
12 Jumping squats
16 Double Unders (scale to 32 single jumps….use ‘air rope’ if needed)
       REST 5
B. AMRAP 10:
8 Med-ball thrusters 20/14
12 Abmat Sit-ups
8 Ring Rows (keep tight plank, & use full range of motion)

WOD – Tuesday – 02/07/17

A. EMOM 10:
4 Burpee over bar
2 TnG power clean (Build as possible)
B. Teams of 3:
3 Rounds of:
90 Power cleans 115/75 (RX+ do 135/95)
90 Wallballs 20/14
90 Calorie Row

Bootcamp – Tuesday – 02/07/17

AMRAP 20:
10 Box Jump Overs 24/20
8 Knees to Elbows
10 Alt. Reverse Lunges (total steps)
4 Walk The Floors
200m Run

WOD – Monday – 02/06/17

A. 4 Sets: Front Squats x3 reps @ 85%
B. 2 Rounds For Time:
20 KB swings 53/35
15 HSPU
10 Box Jump Overs 24/20
      immediately into..
10-8-6-4-2
Thrusters 135/95
TTB

Bootcamp – Monday – 02/06/17

A. AMRAP 12:
15 Wallballs
5 pull-ups OR 10 Ring Rows
5 Burpees
A. Shuttle Sprints
20 x 20m Sprints
(1 hand touch behind the line)
C. Plank/hollow Holds: Front, Left, Right, Hollow Body
45 seconds each position, 15 seconds rest
(4 minutes total)

WOD – Friday – 02/03/17

AMRAP 12:
10 Clean and Jerk 135/95
20 Wallballs 20/14
10 Burpee Over Bar
— Classes will be ran in in 2 heats, like an ‘Open’ workout, with a judge

Bootcamp – Friday – 02/03/17

AMRAP 25:
7 Burpees
7 Goblet Squats
7 Pull-ups
100m Farmer Carry
100m Run
       Post rounds + reps and load used.
(use same weight for goblet squats and farmers carry. May use KB or DB)
(farmers carry counts as 1 rep for scoring purposes)

WOD – Thursday – 02/02/17

BRING A FRIEND THURSDAY!
3 Rounds For Time:
Row 30/20 Calories
Run (20) 10m shuttle-sprints
Bike 30/20 Calories
15 TTB
   –  rest 3 min between rounds (self time)

Bootcamp – Thursday – 02/02/17

BRING A FRIEND THURSDAY!
A. 3 Rounds NOT For Time: (any Order)
3 Rope Planks
10 OH KB Walking lunges (5/ arm)
20 Russian Twists
B. 5 Rounds For Time:
15 Box Jumps
12 Abmat Sit-ups
9 HR Push-ups
200m Run

WOD – Wednesday – 02/01/17

A. Death by Power Snatch:
Buy-in ‘Every Minute’ with 8/6 Calorie Row, Plus:
1 Snatch on the first minute
2 Snatches second minute
3 Snatches third minute
    etc….
RX 95/65
— if you make it to the 15th minute,
then complete AMRAP of Power Snatches in that minute
B. Back Squats
3 Sets of 5.5.5 (45 reps total)
   Rest up to :30 seconds in between 5.5.5 (re-rack bar)
   Rest as needed in between sets
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Today’s WOD

Bootcamp

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