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Archive for the Bootcamp Category

Bootcamp – Tuesday – 03/31/15

A) NOT For Time:

  • 500m Row
  • 400m Run

B) 4 Rounds: (8 min total)

  • 30 sec superman hold 30 sec rest
  • 30 sec hollow body hold 30 sec rest

C) 5 RFT: (18 min time cap)

  • 6 SDHP (53/35)
  • 8 Burpee Box Jump Overs (24/20)
  • 12 Goblet Squats (53/35)

Bootcamp – Monday – 3.30.15

A) 2 rounds (NFT)
20 ft bear crawl
8 Kipping tacks
8 steps walking lunges
8 Jumping Squats
100m Run
B) kipping pull up progression 
(no more than 10 mins)
C) For Time:
30 DB Thrusters (35/25)
25 Pull Ups (sub ring rows!)
20 Thrusters
15 Pull Ups
10 Thrusters
 5 Pull Ups
800m Run (scale to 400m run)*
*Rx+ do 1 mile run cash out
*If we are short on Ring Row stations, start 1/2 
group on thrusters (as Rx above) and second 1/2:
25 pull ups, 30 thrusters, 15 pull ups, 20 thrusters,
5 pull ups, 10 thrusters, 800m run

Bootcamp – Friday – 03/27/15

CHIPPER FRIDAY!!

  • 400m Sandbag Run
  • 50 Air Squats
  • 40 KBS (53/35)-American swing
  • 30 Box Step Ups (20)
  • 20 SDHP (same bell)
  • 10 WTF
  • 400m Sandbag Run
  • 10 WTF
  • 20 SDHP (same bell)
  • 30 Box Step Ups (20)
  • 40 KBS (53/35)-American swing
  • 50 Air Squats
  • 400m Sandbag Run

 

B) Come to BBQ. CLICK HERE

Bootcamp – Thursday – 03/26/15

A) DB Bench Press

set up 3-4 benches, on first bench do light weight, each bench increase weight as tolerated.

Do 3 sets of 5 reps. Super set with 30 sec plank hold/ 30 sec rest x 2

ex: bench set of 5, plank 30 sec/ rest 30 sec x 2. Move to bench #2,

another set of 5, into planks again…etc.

 

B) 5 RFT:

  • 8 DB shoulder to overhead (35/25)
  • 8 K2E (sub 12 abmat sit ups)
  • 8 Burpees
  • 200m Run

Bootcamp – Wednesday – 03/25/15

A) 2 rounds (NFT)

  • bear crawl around entire cage
  • 15 jumping squats
  • 7 Pull ups (sub ring rows)
  • 3 Burpees

 

B) 7 RFT (deadly 7s!)

  • 7 Heavy KBS (russian)
  • 7 HR push ups
  • 7 Box Jumps (24/20)
  • 7 Pull ups (sub ring rows)

cash out 800m Run   (scale to 400m)

 

Bootcamp – Tuesday – 03/24/15

A) Death by 10m Sprints

(start min 1 with 1 sprint, min 2, 2 sprints, min 3, 3… on until you fall off the ladder.)

max 20 mins

B) 13 min AMRAP:

  • 10 alt KB/DB snatch (35/25)
  • 25 abmat sit ups

Bootcamp – Monday – 03/23/15

A) EMOM 15: (5 Sets)

  • Min 1: 10 SDHP (not too light)
  • Min 2: 10 HR Push-ups
  • Min 3: 10 Pull-ups or Ring Rows

 

B) AMRAP 14:

  • 9 Wallballs
  • 9 Burpee over Plate (land on other side of plate)
  • 100m Run

Bootcamp – Friday – 03/20/15

CHIPPER FRIDAY!!

  • 1000m Row*
  • 30 Box Jumps (20″ everybody)
  • 25 Burpees
  • 20 Pull ups
  • 15 HR push ups 10 V-Ups
  • 1000m Run

*Coaches start the class at beginning or end of chipper to accommodate rowers

Bootcamp – Thursday – 03/19/15

A) 3 rounds (NFT)

  • 6 KBS (american) (35/25)
  • 6 HR push ups
  • 4 alt. Turkish Getups (35/25)
  • 20m bear crawl

B) 4 RFT:

  • 400m sandbag run
  • 30 KBS (53/35) A
  • 20 Air Squats

Cookie: 5 sets of:

  • 30 sec plank hold, 30 sec rest,
  • 30 sec superman hold, 30 sec rest

Bootcamp – Wednesday – 03/18/15

AMRAP 20:

  • 12 AbMat sit-ups with Med-Ball
  • 10 Alt DB Snatch (35/25)
  • 8 Pull Ups
  • 200m Run
Cookie: Who can hold the longest squat in bottom position??
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Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844