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Bootcamp – Thursday – 10/20/16

BRING A FRIEND THURSDAY!
 
7 Rounds For Time:
7 Pull-ups
7 SDHP 70/53
7 Goblet Squats
7 Knees To Elbow
200m Run

WOD – Wednesday – 10/19/16

crush-games-group-pic
A. Front Squats. 4 Sets x 5 Reps @20×1.
Rest 2-3 mins. between sets
B. AMRAP 15:
5 Clean and Jerk 155/105 (RX+185/125)
10 TTB
– rest 30 sec bet rounds

Bootcamp – Wednesday – 10/19/16

5 Rounds For Time:
100m SB Carry
30 Walking Lunges
100m Run
15 HR Push-ups
15 AbMat Sit-ups

Bootcamp – Tuesday – 10/18/16

A) Dips
5 Sets of 6-8 Dips. Ring or Stationary.
Can be assisted with bands or with feet
B. 3 Rounds for time:
20 Calorie Assault Bike
20 Hollow Rocks
30 KB Swings 53/35 – Russian Swing
10 Walk The Floors
     Rest 3 Minutes between sets

WOD – Tuesday – 10/18/16

A. HSPU Practice:
*Those that have HSPU of any variation; complete 5 sets of 5 reps; scale up or down in order to make the 5 challenging.
**Those without HSPU will practice HS hold OR 4×6-8 strict press w/ dumbells
B. 3 Rounds For Time:
Row 1k
80 Double Unders ( scale to160 singles)
40 Abmat situps
20 Deadlifts 115/75
– rest 4 min bet sets

WOD – Monday – 10/17/16

sarah-crush-games

Congrats to all those that competed at Crush Games this weekend. Picture and stats to come

A. Font Squat: 3@80%, 2@85%, 1@90%
-not maxing out, just a heavy single
For time:
12 calorie assault bike
15 squat clean thruster 135/95
18 burpees
50 dubs (scale to 100 single)
18 burpees
15 squat clean thruster
12 calorie assault bike

Bootcamp – Monday – 10/17/16

A) Goblet Squats:
5 sets of 7 reps. Use KB and add weight each rep.
Rest 60-90 sec between sets.
B) AMRAP 16:
Row 20 Calories
10 Burpees
10 Toes To bar
10 Wallball 20/14
200m Run

WOD – Friday – 10/14/16

FOR TIME:
30 Pullups
400m Run
15 Squat Cleans (135/95)
500m Row
15 Squat Clean
400m Run
30 Pullups

Bootcamp – Friday – 10/14/16

4 Rounds For Time:
20 Medball Thrusters 20/14 (FULL SQUAT PLEASE)
20 SDHP 53/35
20 Double Unders (50 singles)
4 Wall climbs or 8 WTF’s
    Rest 2 Minutes between Rounds

WOD – Thursday – 10/13/16

friends-image
BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
2 rope climbs/4 planks
– rest 2 min bet rounds
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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