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Bootcamp – Monday – 01/23/17

A. EMOM 9: (alt)
12-16 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. For Time:
40 Calorie Row
30 Kettlebell Swings 53/35
20 Jumping Squats
10 Man Makers
400m Run

Bootcamp – Friday – 01/20/17

A. 3 Sets NOT For Time:
20 Walking Lunges
5 Tire Flips (with a partner)
20 Kip-tacs on Pull-up bar (back-n-forth kipping swing)
B. AMRAP 15:
10 Goblet squats 53/35
20 Lateral AbMat-hops
10 Kettlebell Swings 53/35
10 HR Push-ups

WOD – Friday – 01/20/17

For Time:
20 Pull-ups
100 Dubs (scale to 200 singles)
20 Squat cleans 155/105
100 Dubs (scale to 200 singles)
20 Pull-ups

Bootcamp – Thursday – 01/19/17

EMOM 32:
Min 1: Run 100m + 3 Burpees
Min 2: 10 DB Snatch
Min 3: 10-12 Wallballs
Min 4: 8-10 Knees To Elbows
      Goal is to stay on the clock

WOD – Thursday – 01/19/17

EMOM 32:
Min 1: Run 100m + 3 power snatch 135/95
Min 2: Row 8-12 calories (w/damper set to 10)
Min 3: Assault bike 6-12 calories
Min 4: Max-rep box jump overs 24/20″

Bootcamp – Wednesday – 01/18/17

A. Shuttle Sprints
40 x 10m Shuttle sprints for Time
(1 hand touch behind the line)
B. 21-15-9
SDHP 53/35
HR Push-ups
      Bike for Calories… 30/20 after each round

WOD – Wednesday – 01/18/17

A. EMOM 16: (alt)
10 KB swings; 53/35 + 7-10 burpees
1-2 Rope climbs, or 8-12 ring rows
B. For Time:
21-15-9
Power snatch 95/65
wallballs 20/14

WOD – Tuesday – 01/17/17

A. Clean + Hang power cean + Thruster
Build to a heavy complex
B. Perform 4 AMRAPs (4 sets), with 90 seconds rest btwn AMRAPs
AMRAP 3:
7 Hang power clean and jerk
14 Burpee over bar
set 1: 175/115
set 2: 155/105
set 3: 135/95
set 4: 115/85

Bootcamp – Tuesday – 01/17/17

5 Rounds For Time:
10 Box Jump Overs 24/20
10 Knees To Elbows
100m Farmer Carry 50ish / 35ish (DB or KB)
200m run

WOD – Monday – 01/16/17

Happy Martin Luther King Day
 
For Time:
Row 1k
25 Thrusters 95/65
25 Pull-ups
Assault Bike 30/20 calories
15 Thrusters 95/65
15 Pull-ups
Run 400m
10 Thrusters 95/65
10 Pull-ups
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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Bootcamp

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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