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Bootcamp – Monday – 11/07/16

A) AMRAP 12:
12 KB Swings
12 Air Squats
12 Ambat Sit-ups
B) 2 Rounds For Time:
400m Run
20 Goblet Squats 53/35
C. Plank Holds: 5 Sets
:40 sec hold
:20 sec rest

WOD – Friday – 11/04/16

sarah-with-sandbag_crush

Last chance to register for HERO BASH at Squad…CLICK HERE

A. EMOM 12:
Power snatch + snatch balance x2 reps
B. For Time:
20 Power cleans 135/95
30 STO 135/95
40 TTB
50 Wallball
40 Deadlifts 135/95
30 Hang power cleans 135/95
20 Front squats 135/95

 

Bootcamp – Friday – 11/04/16

A) 3 Rounds NOT For Time
4 Turkish Get-ups
8 Tire Flips (grab a partner or 2 if needed)
B) 4 Rounds For Time:
200m Run
20 DB Snatch 40/25 (not alternating)
20 Double Unders (or 50 singles)
20/16 Calorie Assault Bike

WOD – Thursday – 11/03/16

bring-a-friend-image
For Time:
Assault bike 30 calories
Bench press x10 reps 135/95
Run 400m
    Assault bike 20 calories
    Bench press x10 reps
    Run 400m
        Assault bike 10 calories
        Bench press x10 reps
        Run 400m

Bootcamp – Thursday – 11/03/16

BRING A FRIEND THURSDAY
Teams of 2
25 min AMRAP:*
30 Toes to bar/ knee raises
40 CAL ROW
50 Wall balls
40 burpees
30 DB hang Power cleans
        *break up as needed between partners

WOD – Wednesday – 11/02/16

A. Backsquat. 6 – 6 – 4 – 4. Heavy
B. AMRAP 8:
16 Thrusters 75/55
16 Calorie row
   *rest 4 min
C. AMRAP 8:
16 Burpees
16 Calorie Bike

Bootcamp – Wednesday – 11/02/16

A. 3 Sets
30 Plank – Knee to elbow
30 Jumping Jacks
30 High Knees (total reps)
B. 21-15-9
Box Jump Overs 24/20
SDHP 70/53
Mountain Climbers (left/right = 1 rep)
   Run 400m after each set of 21-15-9

WOD – Tuesday – 11/01/16

4 sets:
A1. Single arm bent over DB row x10-12 reps/arm; rest 30 sec
A2. Powell raise @30×1 x8-10 reps; rest 1 min
B. 16 min AMRAP:
32 dubs
16 pullups
8 OHS 95/65
RX+
16 min amrap
32 dubs
16 c2b
8 OHS 135/95

Bootcamp – Tuesday – 11/01/16

A. EMOM 12:
9 HR Push-ups
12 Hollow Rocks
15 Air Squats
B. AMRAP 16:
12 Kettlebell Swings 53/35 – Russian Swing
12 Alt. Jumping Lunges
12 Abmat Sit-ups (not crunches)
100m Run

Bootcamp – Monday – 10/31/16 (Halloween)

jack-o-lantern_2003-10-31

Last class at 6pm tonight (Halloween hours). No 7pm class.

4 ROUNDS FOR TIME: (10-31-16)
10 Burpees
31 Wallball
16 Knees To Elbows
      Cash out with 800m Run
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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Boynton Beach, FL 33426
Phone: (561) 702-4844

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West Palm Beach, FL 33401
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