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WOD – Friday – 04/24/15

WOD – Friday – 04/24/15
A) Power Cleans
6×2 @ 90% (Not a Max). Not TnG. Right back on bar within 10 seconds.
B) Split Jerk
5 x 2 @ 60-70%
Do 50m Farmer carry between sets. DB’s or KB’s
C) Benchmark Friday…..’Annie’
50-40-30-20-10
Double Unders (Scale 2:1 singles)
Sit-ups

Bootcamp – Friday – 04/24/15

CHIPPER FRIDAY!
200m Run
60 KBS (53/35) (AMERICAN SWING)
200m Run
40 WBS (20/14)
200m Run
20 Pull Ups
200m Run
40 WBS (20/14)
200m Run
60 KBS (53/35)
200m Run
 

 

Cookie:
45 sec plank holds / 15 sec rest
45 sec hollow body / 15 sec rest
Keep alternating, and complete
4 total rounds (8 minutes total)

Bootcamp – Thursday – 04/23/15

A) dynamic stretch
(esp. lower body)
review Pose running
technique (trying to run
on the balls of your feet)
instead of heel striking.
Then together:
800m indian run
beginner level
run a 400m together
B) Complete 3 rounds:
45 sec on/15 sec transition
a) Row
b) Burpee
c) DB STO (35/20)
d) Rope Climbs/planks
e) SDHP (53/35)
Rest 1 minute, then
Repeat for 3 rounds

WOD – Thursday – 04/23/15

WOD – Thursday – 04/23/15
ENDURANCE DAY: (No Barbells) 

A) Track Work:

3 x 400m Run – Every 3 Mins
(record slowest and fastest time)
B) AMRAP 5:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)
REST 4 MINUTES
C) 2 Rounds For Time:
25 Box Jumps 24/20 – Games Std.
20 Pull-ups
10 HSPU
20 Sit-ups
25 Medball raises 20/14 (touch the floor/touch the sky)

WOD – Wednesday – 04/22/15

WOD – Wednesday – 04/22/15
A) EMOM 9:
Min 1: 10-12 Calorie row
Min 2: 2 Power snatch @ 80-ish%
Min 3: 8-12 Ring Dips
B) Deadlift
6×1 @ 90-ish%
(be safe. Go by feel)
C) For Time: (9 Min Cap)
20 Thrusters 95/65
15 Front squats 95/65
10 burpees over bar
5 wall walks
10 burpees over bar
15 Front squats 95/65
20 Thrusters 95/65

Bootcamp – Wednesday – 04/22/15

A) 400m partner
medball pass run
Then “name game”
stand in a circle use one
light wall ball. Whoever
starts with the medball
does a squat, calls out
someone’s name, and
thrust/throws the ball to
that person. That person
catches, squats then thrust
throws the ball to the next
person whose name was called.
play 5 mins or so
B) EMOM 10:
Min 1: 25 D/U (or attempts!)
scale to 50 singles if nec.
Min 2: 12 medball cleans (20/14)
beginner level / can’t get cleans,
do air squats
C) For Time: (SPRINT!!!)
20 Pull Ups
30 D/U (60 singles)
40 Abmat Sit ups
50 OH Plate Wkg Lunges (35/25)
400m Run

WOD – Tuesday – 04/21/15

WOD – Tuesday – 04/21/15
A) Shoulder Press
6×3 @85-90%
Do 30 second L-Sit hold between sets.
(use boxes if unable to use parellettes)
B) 4 Rounds For Time:
20 KB Swings 53/35
15 HR Push-ups
10 Box jump overs 24/20 RX+ use 30/24
2 Rope Climbs* (scale to 2 descending/ascending planks)
*Can be done anytime during round
C) 800m run (cool down)

Bootcamp – Tuesday – 04/21/15

A) 2 RDS (NFT)
6 kip tacks
15m bear crawl
6 WBS (20/14)
2 rope descends (or 1 rope climb)
B) 5 min AMRAP:
20 KBS (53/35)
10 HR Push ups
C) 5 min AMRAP:
20 Burpees
10K2E (sub 10 abmat sit ups
or 8 hanging knee raises if u
can’t touch knee to Elbow)
D) 5 min AMRAP:
20 WBS (20/14)
10 SDHP (53/35)
E) 5 min AMRAP:
20 Giant Tire Jumps
100m Run
Rest 2 minutes between rounds.
Stagger start your class between the
AMRAPS if equipment calls for it.
26 min total work time!!
Beginner level:
do “B”, “E”, “B”, “E”
Can also scale to 4 min +3 min
rest per round.

Bootcamp – Monday – 04/20/15

A) 400m partner
medball pass run
then: with partner,
1 partner 50m suicide run (cones every 10m)
1 partner hold bottom of air squat, then…
switch! Repeat so each person does 2 rounds
B) FOR TIME:
400m Run/row
21 burpee box jump overs (24/20)
400m Run/row
15 burpee box jump overs
400m Run/row
9 burpee box jump overs

WOD – Monday – 04/20/15

WOD – Monday – 04/20/15
A) Back Squat:
6 x 1 @ 90+%.
Advanced: May try for Max, but only if you feel great.
B) Snatch Technique (10 minutes)
(high hang power snatch + 2 Drop Snatch) – Stay light
C) AMRAP 12:
Buy in with 400m Run, then:
5 Cleans 135/95 (power or full)
5 STO 135/95
5 Pull-ups RX+ do C2B
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