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Bootcamp – Tuesday – 05/19/15

A) Every 30 sec for 10 min perform:
5 WBS (20/14) + 2 HR Push-ups
(advanced do 6WBS+4 PU)
B) Row 500m
at 4 minutes:
C) 1 round:
25 TTB*
200m run
*if unable to actually touch Toes To the Bar, do
30 Knees to Elbow, OR 35 Knee raises, or
40 abmat situps
at 8 minutes:
D) 400m Run (for time)

Bootcamp – Monday – 05/18/15

A) medball squat thrust
name game (use an 8# ball)
This should be fun and
interactive. Can break up
into multiple groups no
bigger than 6 each.
Let them play for 5-8 mins
B) EMOM 10:
min 1: 10 alternating DB snatch (35/25)
min 2: 20 air squats
C) FOR TIME:
30 Burpees
40 mountain climbers (total steps)
50 Jump Rope
400m Run

WOD – Monday – 05/18/15

WOD – Monday – 05/18/15
A) EMOM 9:
Min 1: 30 Sec HS Hold (or OH Plate hold)
Min 2: 20-40 Double Unders
Min 3: 10-12 TTB
B) Push Press
2-2-2-2-2-2 Find 2 rep max over 6 sets
12-9-6-9-12
Hang Power Cleans 115/85
Burpee Box Jumps 24/20
Perform 2 wall climbs after each round (scale to 10 AbMat Situps)

WOD – Friday – 05/15/15

WOD – Friday – 05/15/15
A) High Hang Squat Snatch
Stay light. Speed under bar. 8-10 minutes.
B) For Time:
50 Double Unders
5 Manmakers 40/25-ish (use db’s or kb’s)
40 wallballs
4 Manmakers
30 TTB
3 Manmakers
20 OHS 135/95* Perform back squats if mobility doesn’t permit ohs
2 Manmakers
10 Clean & Jerks 135/95
1 Manmaker

 

Go get em Jaci Cale!! Best of luck at Regionals

Bootcamp – Friday – 05/15/15

CHIPPER FRIDAY!! Time Cap 35:00!
800m Run
3 Rope Climb* (2:1 planks)
60 Air Squats (use a ball if nec)
50 Double Unders (or attempts!) Scale to 100 singles if nec.
40 KBS (53/35) american swing
30 Box Jumps (24/20)
20 Pull ups
10 Man Makers (35/25)
5 Wall Walks
800m Run
*rope climb can be broken up
and done anytime during round*

WOD – Thursday – 05/14/15

WOD – Thursday – 05/14/15
A) Hit the Track!
2 x 400m Run every 3 minutes
2 x 200m Run every Minute
2 x 100m Sprint every 30 seconds
B) 10-1
KB Snatch 53/35 (total)
Push-ups (Hand Release)
Cash out with 40 Box Jump Overs 24/20

 

Best of luck to Jaci Cale and Team Squad this weekend at Regionals!!

Bootcamp – Thursday – 05/14/15

A) 5×400 every 3 minutes.
Scale accordingly!
B) 3 RFT:
2 alt turkish getups (30/20# DB)
15 W. lunges steps (30/20-DB)
18 STO (same DB)
21 lateral abmat hops
C) 5×30 sec hold/ 15 sec rest
Planks / superman

WOD – Wednesday – 05/13/15

WOD – Wednesday – 05/13/15
A) 2 Rounds NOT For Time:
1 Rope Climb
4 Turkish Get-ups
10 Good Mornings
30 Sec HS Hold (scale to DB Hold)
B) Shoulder To Overhead
10 Minutes to find Max lift. – From Rack
Push Jerk or Split Jerk are most likely choices…depending on skill level
C) 3 Rounds For Time:
15 Deadlifts 185/135
12 Pull-ups
100m OH Plate Carry 45/25

Bootcamp – Wednesday – 05/13/15

A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
B) FOR TIME:
35-25-15-5:
WALL BALL SHOTS (20/14)
KBS (53/35) AMERICAN SWING
*If you want an RX make sure you have
FULL ROM for squat and KBS!!

Bootcamp – Tuesday – 05/12/15

25 min AMRAP
50m sled push (any time during round)
15 tire jumps
12 medball floor/ceiling touches (20/14)
9 HR Push Ups
400m Sandbag Run
* medball touches are done by athlete
holding medball, hinging to touch the
floor with the ball, then standing all
the way up and reaching to touch the
sky with the medball. One rep =
floor and sky touch.
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West Palm Beach, FL 33401
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