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Bootcamp – Thursday – 05/07/15

A) 1000m Row (NFT)
foam roll
B) 7 RFT (use chips/pennies!)
10 KBS (AMERICAN!) (53/35)
8 Goblet Squats (same bell)
6 Burpees
100m Run
RX+ us a heavier bell (70/53)

WOD – Thursday – 05/07/15

WOD – Thursday – 05/07/15
A) Bench Press
4 x 8 @ 75-85%
B) For Time
50 Double Unders
40 Push-ups
30 KB Swings 53/35
20 Pull-ups
10 HSPU
5 Rope Climbs* can spread out during wod
10 HSPU
20 Pull-ups
30 KB Swings 53/35
40 Push-ups
50 Double Unders

Bootcamp – Wednesday – 05/06/15

A) 5 RFT: (adv. Do 6 RFT)
1 rope climb (2 planks)
9 Renegade Rows (30/20)
12 TTB*
15 Box Jumps (24/20)
*if athlete is unable to
touch toes to bar, sub
15 knee raises or
18 abmat sit ups if unable
to hold on to bar for knee raises
B) 400m farmer’s carry (53/35)
do 5 air squats every time you
drop the bells!!

WOD – Wednesday – 05/06/15

WOD – Wednesday – 05/06/15
A) Sumo Deadlift
5 x 7 @ 60-70%
B) EMOM 7:
Snatch Pull + Snatch. Start at 50% and add weight if form is great.
C) 21-15-9
Goblet squats 53/35
Box Jumps 24/20
Med Ball Raises 20/14 (touch floor/touch sky)
   Cash out – 400m Sprint (or 30 burpees if raining)RX+ Do 70/53 and 30/24

Bootcamp – Tuesday – 05/05/15

A) 3 ROUNDS (NFT)
5 jumping pull ups
8 HR push ups
13 air squats
24 MIN AMRAP:
6 Burpees
12 (russian) KBS (70/53)
12 total step mountain climbers
24 abmat sit ups
24 steps OH walking lunges (45/25)
100m run

WOD – Tuesday – 05/05/15

WOD – Tuesday – 05/05/15

Cinco De Mayo!!

 

A) Every 90 Seconds x 6:
2 Clean & Jerks – (start at 65% & increase weight)
B) Pistol Practice
5 each leg x 4 sets. Add weight if able to
C) AMRAP 6:
10 wallballs 20/14
10 TTB
10 Dips
REST 3 MINUTES
D) AMRAP 6:
5 Power Cleans 135/95
20 Double Unders (scale to 30 Lateral abat hops)
14 OH Plate Lunges 45/25

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Bootcamp – 05/04/15

A) 400m partner
medball pass run
Then “name game”
stand in a circle use one
light wall ball. Whoever
starts with the medball
does a squat, calls out
someone’s name, and
thrust/throws the ball to
that person. That person
catches, squats then thrust
throws the ball to the next
person whose name was called.
play 5 mins or so
WOD:
Complete 4 total rounds, 1 minute
each station, then rest 1 minute
between rounds:
1 min Jog in place
1 min tire jumps
1 min air squats
1 min burpees
1 min rest

WOD – Monday – 05/04/15

WOD – Monday – 05/04/15
A) 2 Rounds NOT For Time”
25m Bear Crawl
20 Wallball
20 Kip Tacs from Pull-up bar
B) EMOM 10:
Min 1 – 4: 2 Thrusters – Increase weight
Min 5-10: 1 Thruster – Find Max (from the ground)
C) Benchmark Monday….’HELEN’
3 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups

WOD – Friday – 05/01/15

IT’S MAX OUT FRIDAY!!
A) Snatch
20 Minutes to Find 1RM
B) AMRAP 4:
8 Alt Pistols*
4 Burpees
8 KB Snatch 53/35…(4 each arm) may scale to DB’s
* Coach to give scaling options
REST 4 Minutes
B) AMRAP 5
8 Thrusters 95/65 RX+ do 135/95
8 Burpee over Bar

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Bootcamp – 04/30/15

A) 2 rounds NFT
4 alt turkish getups
6 hollow rocks
8 Kip tacks
B) 5 RFT (set a time cap)
2 alt Turkish Getups (35/25)
15 Goblet Squats (53/35)
50m sled push
20 abmat sit ups
*RX+ do pistol squats
instead of goblet squats
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Today’s WOD

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