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Bootcamp – Tuesday – 12/29/15

A) 3 Rounds NOT For time:
:30 Wall-facing Hand stand hold (scale to a box)
100m shuttle sprints (10m increments)
10 Hollow rocks
B) 4 Round For Time:
12 Knees To Elbows
15 Burpees to target (use pullup bar…2-hand touch)
200m Run

HOLIDAY SCHEDULE

WOD – Tuesday – 12/29/15

WOD – Tuesday – 12/29/15
A) 4 Sets:
Bent over Double DB row. Torso as close to horizontal as possible (as if holding a barbell)
Db shrugs @ 1113 x 16-20 reps; use DBs heavoer than what was used in rows
     Grab a partner and alternate movements
B) 10 Rounds For Time:
10 burpee box jump overs; 24/20
10 kb swings; 53/35
      Rest 30 sec bet rounds

HOLIDAY SCHEDULE

Bootcamp – Monday – 12/28/15

A) 2 Minute Shuttle Sprint
10m shuttles, 2-hand touch
B) 3 Minutes Max-Rep Wallballs
C) AMRAP 11:
3-6-9-12-15-etc…..
Goblet Squats 53/35
Dumbbell push-press 40/25

HOLIDAY SCHEDULE

WOD – Monday – 12/28/15

WOD – Monday – 12/28/15
For Time:
Row 2k
50 alt pistols (100 air squats)
30 power clean; 80% of 1rm
(Stagger starting time. Post time and load)

HOLIDAY SCHEDULE

WOD – 12/24/15 – Thursday – Merry Christmas Eve

WOD – 12/24/15 – Thursday – Merry Christmas Eve
AMRAP 18: (LADDER)
1 Squat Clean; 185/135
1 Box Jump 24/20
1 TTB
2..
2..
2..
3..
3..
3..
etc
– rest as needed
COOL DOWN: moderate 10-15 min bike/run/row

Last class is 5pm. We are closed Friday. Merry Christmas!!

Bootcamp – 12/24/15 Thursday (Christmas Eve)

Bootcamp – 12/24/15 Thursday (Christmas Eve)
AMRAP 18: (Ladder)
1 Man Maker 40/25
1 Wallball 20/14
1 V-UP
2
2
2
3
3
3
etc…

Last class is 5pm. We are closed Friday. Merry Christmas!!

Bootcamp – Wednesday – 12/23/15

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) AMRAP 15:
16 DB Snatch 40/25
8 Pull-ups
100m Sandbag carry

HOLIDAY SCHEDULE

WOD – Wednesday – 12/23/15

WOD – Wednesday – 12/23/15
A) Upper pulling practice/ strength building. Here are the rules….
If you canNOT peform ANY strict pullups, perform 3 sets of:
    A1. ring row x 6-10 reps @ (21×2)
    A2. powell raise x 8-10/arm @ (31×1)
If you can perform 2 or more strict pullups….
    Practice kipping – 5 mins
If you can 10+ UB kipping pulllups…..
    Practice butterfly pull-ups – 5 mins
If you can perform c2b……
    Practice muscle-ups – 5 mins
If you can do muscle-ups….
    Perform max reps of muscle-ups in 4 minutes
B) For Time:
15-10-5 -10-15
power snatch; 135/95
Burpee over bar

HOLIDAY SCHEDULE

WOD – Tuesday – 12/22/15

A. Back squat; 5, 5 (5)
Post heaviest set. Try to increase from last week
B) For Time:
150 wallballs 20/14*
*each break must run 200m with wallball in hand
Rest as needed (on your own)
C) 3 Sets for Time(s):
Row 350m
Rest as needed between sets…approx 2 mins. Record all 3 sets

HOLIDAY SCHEDULE

Bootcamp – Tuesday – 12/22/15

A) 3 sets NOT for time:
10 Goblet Squats – increase weight each set
3 Rope Planks
B) 5 Rounds For Time:
10 KB Swings
6 Burpee Box Jump Overs 24/20
10 HR Push-ups
200m Run

HOLIDAY SCHEDULE

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Today’s WOD

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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