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Bootcamp – Friday – 07/31/15

A) 2 Rounds NOT For Time:
10 Broad Jumps (outside…5 up…5 back. BIG jumps)
3 Rope Planks
20 kip-tacs on pull-up bar
B) AMARAP 15: (grip killer)
100m Farmer Carry with DB or KB – Chose weight – go HEAVY
20 Abmat Sit-ups
10 1-handed Deadlifts with same KB or DB. (5 each hand)
100m Run
10 Knees to elbows

WOD – Friday – 07/31/15

WOD – Friday – 07/31/15
A) Back Squats
5-3-1, 5-3-1, 5-3-1
Increase weight for each of the 3 progressions
B) 3 Rounds For Time:
8 Squat Cleans 135/95
40 Double Unders
8 Power Snatch 95/65
400m Run
        RX+ do 165/110 Cleans & 135/95 Snatch

Bootcamp – Thursday – 07/30/15

A) Gymnastics Practice. Pick a move or two. (10-12 minutes)
Handstand holds/walks, Kipping, hollowbody holds, forward rolls, etc…
B) For Time:
60 Double Unders (scale to 120 Singles
50 KB Swings 44/25
40 Box Jump Overs 24/20 (share a box if needed)
30 dips on box (box behind you, legs straight)
20 Burpees to plate. (any plate)
10 Wall Climbs (or 15 wtf’s)
Cash out with 50 air squats

WOD – Thursday – 07/30/25

WOD – Thursday – 07/30/25
A) Gymnastics Practice. Pick a move or two. (10-12 minutes)
Handstand holds/walks, Kip, butterfly, hollowbody holds, muscle-up, etc…
B) For Time:
60 Calorie Row
50 KB Swings 53/35
40 Box Jump Overs 24/20
30 STO 115/95
20 Burpees over Bar
10 Wall Climbs
    RX+ do 155/105 STO & 30/24″ box
       Use staggered start times to accomodate rowers (ex: new heat every 5 minutes)

Bootcamp – Wednesday – 07/29/15

4 Rounds For Time:
10 Mule Kicks
10 TTB
10 Box Jumps 24/20
10 Plate – Ground To Overhead 45/25
10 HR Push-ups
10 DB Hang Cleans 40/25
400m Run

WOD – Wednesday – 07/29/15

WOD – Wednesday – 07/29/15
A) Power Clean Complex:
Pull to power position and pause for 2 seconds, then drop and perform 1 power clean
6 sets, approx 90 seconds rest between sets. Start arounds 65% of max power clean
B) 2 Rounds NOT For Time:
4 Turkish Gett-ups
10-15 Dips
15 Hollow Rocks
C) 4 Rounds For Time:
1 Rope Climbs (any time during round)
7 HSPU
9 Hang power cleans 115/75
11 TTB
RX+ Do Legless rope, 155/105 hang cleans, & 6″ Deficit HSPU

Bootcamp – Tuesday – 07/28/15

A) 2 EMOM 8: (alt)
Min 1: 10 Goblet Squats 53/50
Min 2: 1-2 Box Walk arounds
B) AMRAP 5:
16 Alternating Reverse Lunges
8 Pull-ups
REST 3 MINUTES
C) AMRAP 5:
100m Run
8 Burpees to target (approx 6″ overhead)
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
15 Supermans

WOD – Tuesday – 07/28/15

WOD – Tuesday – 07/28/15
A) Thruster.
Find 1-rep max from the rack
B) AMRAP 5:
8 Thrusters 95/65
8 Pull-ups
RX+ do 115/75 & C2B
REST 3 MINUTES
C) AMRAP 5:
250m Row
8 Burpees over Erg.
Coaches, Athletes will need adequate space between rowers to allow for burpees
REST 3 MINUTES
D) AMRAP 5:
10 Wallball 20/14
10 DB Snatch 40/25
RX+ use 80/50

Bootcamp – Monday – 07/27/15

A) EMOM 9: (alt)
Min 1: 10 Floor wipes – Lay on back. Hands out to side for balance. feet stay close to ground.
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) 2 Rounds For Time:
400m Run
20 KB Swings 53/50 – Russian Swing
C) 21-15-9
SDHP 53/35 (Kettlebell)
Burpees
   Cash out with 75 AbMat Situps

WOD – Monday – 07/27/15

WOD – Monday – 07/27/15
A) EMOM 9: (alt)
Min 1: 10 Floor wipes – with barbell (no more than 95/65)
Min 2: 15 Supermans
Min 3: 3 Wall walks (or 6 wtf’s)
B) Deadlift Progression:
2 x 8 Snatch Grip Deadlifts (start at 80% of max snatch)
2 x 8 Sumo Deadlifts
2 x 8 Clean Girp Deadlifts (regular)
     Increase weight for each of the 6 sets. Finish around 75-80% of max deadlift
C) 21-15-9
SDHP 95/65 (barbell)
Burpee over bar
    Cash out with 100 Double Unders or 200 Single jumps
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Today’s WOD

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West Palm Beach, FL 33401
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