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Bootcamp – Wednesday – 08/10/16

4 Rounds For Time:
10 Box Jump Overs 24/20
12 Push-ups
14 V-Ups
16 DB Snatch
18 Calorie Row
   *if rower is full, jump on a bike instead

WOD – Wednesday – 08/10/16

A) Snatch Practice:
Snatch from power position. (bar in hip). Use light to moderate weight. Focus on form.
Advanced athletes may build to heavy single….from the hip
B) 4 RFT
12 Power snatch 115/75
12 T2b
12 HSPU
12 Burpees

WOD – Tuesday – 08/09/16

A) 4 sets: NOT For Time
Front squat x12 reps, from floor. You choose weight. Should be done UB
Muscle-ups x2-4 reps OR pullup x6-12 reps
Box jump x5 reps 30/24
     Perform 1 Set every 2 minutes (scale accordingly)
B) 3 Sets:
Row x1 min for max calories. Each set will scored separately
— Rest 3+ minutes btwn sets, but coach will use discression to keep class moving.
HARD EFFORTS

Bootcamp – Tuesday – 08/09/16

A) Tabata: Rotating (8 Mins total)
Sit-ups
Push-ups
Squats
Lateral Abmat Hops
B) 2 Rounds For Time:
20 Burpees
40 Wallball 20/14
800m Run

WOD – Monday – 08/08/16

A) Push press. Build to max
 
B) For Time:
10-8-6-4-2
Thrusters; 95/65 (RX+ 135/95)
Burpee over bar
– immediately into…
20 Calorie row
10 Clean and Jerk. (Same weight as thrusters)
20 Front squats

Bootcamp – Monday – 08/08/16

A) 3 Sets NOT For Time:
5 HSPU, OR :30 HS Hold, OR 1 Box Walk Around
15 Hollow Body Rocks*
10 Ring Rows
*Let feet control the movements while the body follows, and maintains hollow body position
B) AMRAP 15:
5 Man Makers 40/25 – ish
30 Double Unders or 60 Single Unders
5 Pull-ups (or 10 Jumping Pull-ups)

WOD – Friday – 08/05/16

WOD – Friday – 08/05/16

 

AMRAP 20:
10 Thrusters 135/95
10 Burpee over bars
10 Box jump overs 24/20
 

NOTE: at the comnpletion of each round:

you must unload 1 plate and carry it 100m, then reload you bar and begin the next round
(For RX, the plate to be removed is 45/25). Ladies RX can place a 5# on the inside of the 25#plate.

Bootcamp – Friday – 08/05/16

EMOM 30:
Min 1: Max Calories on Bike
Min 2: Max Push-ups
Min 3: Max Calorie Row
Min 4: Max Ring Rows
Min 5: Max Plate Hops (both feet together)
Min 6: Rest
*Athletes can stagger the starting position to accomodate bikes and rowers.
Do not worry about keeping score today. Athletes push hard and challenge yourselves on all movements

WOD – Thursday – 08/04/16

Endurance Day Thursday!

3 Rounds For Time:
Row 500m
– rest 2 min
Run 400m
– rest 2 min
NOTE: Score will be total time including rest

Bootcamp – Thursday – 08/04/16

AMRAP 20:
400M Run  (perform 60 dubs or 120 singles if raining hard)
25 KB Swings 53/35
25 ABmat Sit-ups
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Today’s WOD

Bootcamp

Boynton Beach Location

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