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Bootcamp – Tuesday – 06/07/16

A) AMRAP 7:
8 kettlebell swings 53/35
20 Double unders (scale to 40 singles)
B) AMRAP 7:
4 Man Makers 40/25
100m Run
C) AMRAP 7:
8 Ring Rows
8 Med-Ball Cleans 20/14
REST 4 Minutes between each AMRAP

WOD – Monday – 06/06/16

WOD – Monday – 06/06/16
A) 4 Sets:
A1. 4 high hang muscle snatch; rest 1 min
A2. 12-15 banded pull aparts; rest 1 min
SLOW ECCENTRIC FOCUS
B) AMRAP 8:
55 dubs (scale to 110 singles)
5 Power clean & push jerk 155/1155

Bootcamp – Monday – 06/06/16

A) EMOM 9: Alt.
hollow body hold :30 sec
superman hold :30 sec
max vert jump x2 reps; nice and slow; how high can you jump? Use pull-up bar as a guide
B) 5 Rounds For Time:
8 DB Thrusters
8 Burpees
200m Run
     Record Time and Load used. (ex: 12:31 / 30#)

Bootcamp – Friday – 06/03/16

21-15-9-6-3 Reps For Time:
Box jumps 24/20
DB hang squat cleans
Pullups / TTB*
   *Alternate each round between TTB & Pullups, starting with pullups
         (21 pullups, 15 TTB, 9 pullups, 6 TTB, 3 pullups)

WOD – Friday – 06/03/16

WOD – Friday – 06/03/16

CLICK HERE to register for the Competition at Squad. Guy/Girl teams of 2 on Saturday, July 2nd.

A) Clean with 3 second pause @ the knee
Build to a heavy single
B) For Time: 21-15-9
Thrusters 115/75
Burpee Over Bar

WOD – Thursday – 06/02/16

AMRAP 20:
15 Calorie Row or Bike
100m DBL KB front rack carry 53/35
10 Ring rows
1 Snatch 135/95*
    *every round the snatch rep goes up by 1 (round 1 do 1, round 2 do 2, round 3 do 3 etc..)

Bootcamp – Thursday – 06/02/16

For Time:
Buy In with 800m Run
then 5 Rounds of:
    18 Wallballs 20/14
     9 Burpees
Cash out with 400m Run

WOD – Wednesday – 06/01/16

7 Rounds For Time. (25 Minute Cap)***
9 Burpee Over Bar
7 power cleans; 135/95
5 front squat
3 push jerk
**** If you do not finish within the cap, the score will be CAP + 12 (or what ever number of reps you are short). There are 24 reps per round

Bootcamp – Wednesday – 06/01/16

A) EMOM 12:
8-10 Knees To Elbows
8-10 DB Push Press (choose challenging, but manageble weight)
10 Alt Reverse Lunges
B) 3 Rounds For Time:
400m Run
20 Alt DB Snatch
25 Jumping Squats

WOD – Tuesday – 05/31/16

A) Deadlift Cluster 3.3.3
*** Total of 9 reps per cluster. Sets of 3 should be T-N-G. 5 seconds rest between triple. Build to a moderately heavy cluster
B) For Time:
30-20-10
Deadlifts 155/105
Abmat situps
Box jumps 24/20
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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
Phone: (561) 702-4844