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Bootcamp – Friday – 12/09/16

Happy Freakin Friday!

A. ‘Annie’ 50-40-30-20-10
Double Unders (2:1 Singles)
Abmat Sit-ups
B. Plank Holds: :45 seconds hold / :15 seconds Rest
Rotate between:
Front Plank
Left Side Plank
Right Side Plank
Front Plank
       (one time through)

WOD – Friday – 12/09/16

sandra-snatching-at-meet
For Time:
50/40 Calorie Bike
50/40 Calorie Row
50 Thrusters 75/55
50 Alternating DB snatch. Heavy-ish. Choose weight.
     Post time and load used for DB’s.

WOD – Thursday – 12/08/16

BRING A FRIEND THURSDAY
In Teams of 2:
16 RFT: (8 each)
Run 100m
10 Burpees

10 Power Snatches 75/55

Bootcamp – Thursday – 12/08/16

BRING A FRIEND THURSDAY
AMRAP 25:
20 Wallballs 24/20
10 Box Jump Overs 24/20
10 Pull-ups
100m Farmers Carry 53/35-ish

Bootcamp – Wednesday – 12/07/16

A. AMRAP 10:
12/10 Calorie Row
10 Burpee + Air Squat
10 Ground-To-Overhead w/Bumper plate 45/25
      Stagger starting position if needed for rowers
B. EMOM 12: (alternating)
10-12 SDHP’s 53/35
20 Medbal Rusian Twists
15 Medball Thrusters

WOD – Wednesday – 12/07/16

A. 15-12-9 Front Squats (Unbroken – from floor)
One set every 2:00
(athletes will choose 1 weight and keep that weight throughout the 3 sets.)
B. For Time:
3 rounds of…
15 HSPU
10 Backsquat 135/95 (from floor)
2 rounds of…
15 Pull-ups
10 Backsquats 155/105
1 rounds of…
15 Toes To Bar
10 Backsquats 185/135

WOD – Tuesday – 12/06/16

saturday-packed-class
For Time:
24-16-8
Calorie Row
Shoulder 2 Overhead 115/75
    immediately into…
50 KB Swings 53/35
50 Burpees

Bootcamp – Tuesday – 12/06/16

A. 3 Rounds NOT For Time:
1 Minute on Bike @ 80%
8 HSPU -OR- 3 Wall Climbs -OR- :30 HS Hold -OR- 1 Box Walk Around
B. 3 Rounds For Time:
15 Box Jump Overs 24/20
15 DB Push Press 40/25
9 Burpee-Box Jump Overs
9 DB Push Press
200m Run

WOD – Monday – 12/05/16

sarah-aline-birthday
4 RFT:
15 Burpee Box Jump Overs 24/20
Run 400m
15 Power cleans 155/105
25 Wallballs 201/14
15 Pull-ups

Bootcamp – Monday – 12/5/16

A. 3 Rounds NOT For Time:
10 x 10m Shuttle Sprints
10 Broad Jumps
10 Walking Lunges
B. 3 Rounds For Time:
15 Goblet Squats 53/35
20 Abmat Sit-ups
15 KB Swings 53/35
400m Run
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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