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Archive for the Bootcamp Category

Bootcamp – Friday – 08/26/16

A) EMOM 10: (alt)
2 Turkish get-ups
:30 of Double under practice (you must attempt)
B) AMRAP 16:
10 DB Thrusters
30 Lateral Abmat Hops
15/12 Calorie Row

Bootcamp – Thursday – 08/25/16

6 Rounds For Time:
10 Goblet Squats 53/50
10 Burpees over Abmat (2 feet take off & landing)
10 Abmat Sit-ups
2 Rope planks

Bootcamp – Wednesday – 08/24/16

3 Rounds For Time:
400m Run*
20 Alt DB Snatch
30 Box Jump Overs 24/20
*RX+ run 800m (instead of 400m)

Bootcamp – Tuesday – 08/23/16

A) 4 Sets:
8 DB Shoulder Press. (add weight each set)
25 Single Unders
B) 4 Rounds For Time:
10 Pull-ups (scale to ring rows)
12 Hollow Rocks
14 Air Squats
200m Run

Bootcamp – Monday – 08/22/16

FOR TIME:
21-15-9
Ketlebell swings 53/35
walballs 20/14
then….
15-12-9
SDHP 53/35
Push-ups

Bootcamp – Friday – 08/19/16

3 Rounds For Time:
9-6-3
DB thrusters
pull-ups
burpees
        Rest 1 minute between rounds
(9 thrusters, 9 pullups, 9 burpees. 6 thrusters 6 pullups, 6 burpees. 3-3-3. Rest. Repeat x 2)

Bootcamp – Thursday – 08/18/16

A) For Time: 15-12-9 reps of:
Box Jump Overs 24/20
KB Swings
Rest 5 Minutes
B) For Time: 15-12-9 reps of:
Wallballs 20/14#
Mountain Climbers (right + left = 1 rep)
     Perform 30 Double unders or 60 singles after each round

Bootcamp – Wednesday – 08/17/16

A) 2 Rounds For Time:
400m Run
15 Knees To Elbows
B) ‘Death By’ 10 meter suicide sprint.
At the top of each minute you will run an additional 10m sprint, starting with 1 x 10m on the first minute.
You’ll see how high you can go until you fall off the clock
(Ex: 0:00 x 10m, 1:00 x 20m, 2:00 x 30m, etc….)

Bootcamp – Tuesday – 08/16/16

A) EMOM x 10
ODD: 10 Reverse DB Lunges
EVEN: 20 ABMAT sit ups
     rest 5 min
B) EMOM x 10
ODD: 10 DB Front Squats
EVEN: 20 kB RDLs
     rest 5 min
C) 100 jumping squats for Time

 

Coaches, help athletes to scale reps and load accordingly.

Bootcamp – Monday – 08/15/16

A) AMRAP 20:
5 DB Strict Press + 10 DB Push Press
15 Calorie Row
B) Accumulate 3:00 in a Plank
(on forearms)
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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