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WOD – Friday – 06/24/16

A) Clean Complex:
1 Squat clean + 1 Hang power clean + 3 Front squat. Build to max.
B) 3 RFT:
21 Calorie Row
15 KB swings; 53/35
9 HSPU

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Bootcamp – Friday – 06/24/16

A) 3 Rounds NOT For Time:
5 Tire Flips (with a partner)
2 Turkish Gettups
:30 seconds of Double Unders (or DUB practice)
B) 3 Rounds For Time:
10 DB Hang Clean & Jerks
12 Knees To Elbows
14 HR Push-ups
100m Run

Bootcamp – Thursday – 06/23/16

4 Rounds For Time:
15 Box Jumps 24/20
Run 400m
15 Goblet Squats 53/35
– rest 3 min bet sets

WOD – Thursday – 06/23/16

4 Rounds For Time:
20 Sandbag Squats (heavy as possible)
Run 400m
20 Wallballs 20/14
– rest 3 min bet sets

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

WOD – Wednesday – 06/22/16

A. Paused front squat. 2×2@60%, 1×2@70%, 1×2@80%. Then work to a heavy double
B. Front squat (no pause). 2 sets x 5 reps @75% of today’s heavy double
C) For Time:
(RX+) 5-4-3-2-1:
Power clean and push jerk 185/125
Box jumps 30/24
Muscle ups
(RX) 5-4-3-2-1:
Power clean and push jerk 155/105
Box jumps 30/24
**10 pullups after each round

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

Bootcamp – Wednesday – 06/22/16

A) EMOM 12:
:30 Double Under (practice)
:30 Dips (use bands or place feet on floor to scale)
:30 Bar Hang
B) 4 Rounds For Time”
21 Wallballs 20/14
15 Lateral Abmat hops
9 Burpees
100m Farmers Carry 53/35-ish (use kettlebells or dumbells)

WOD – Tuesday – 06/21/16

A. 3 Sets:
Dumbell Bench Press x 12-15 reps. Rest 90 seconds
B) For Time: 12-10-8-6-4-2
Hang power snatch 95/65
Burpee over the bar
– rest as needed
C) 3 sets:
C1. Banded tricep extension x10-15 reps
C2. Band pull apart x10-15 reps

Bootcamp – Tuesday – 06/21/16

A) 2 Rounds NOT For Time:
3 Rope Planks
20 Hollow Rocks
5 Burpee Broad Jumps
B) AMRAP 15:
2 Wall Climbs (scale to 4 WTF’s)
12 Alternating Jumping Lunges
12 Kettlebell Swings 53/35 – Russian Swings
12 AbMat Sit-ups

WOD – Monday – 06/20/16

3 sets:
A1. Close-grip Upright row x 10 reps. Rest 30 sec (with barbell)
A2. Goodmorning x10 reps. Rest 30 sec
A3. Abmat situp x10-30 reps. (as fast as possible). Rest 90 sec
B) 4 Rounds For Time:
9 Deadlifts 155/105
Run100m
7 Hang power cleans
Run100m
5 Shoulder 2 overhead
    – rest 1 min after each round

Bootcamp – Monday – 06/20/16

A) Shuttle Sprints: 5 Sets
10 reps x 10m shuttle sprints. 1-hand touch on the ground.
Rest 1 Minute between sets (1 minute after last person is done)
      Do not post score, but treat this like a race.
B) 14-12-10-8-6-4-2
Pullups
DB Box Step ups. 24/20″. Choose weight.
     Do 100m SB Carry after each round
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Today’s WOD

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West Palm Beach, FL 33401
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