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Archive for the Bootcamp Category

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

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

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

Bootcamp – Friday – 12/02/16

copperpoint-brewing_company_Logo

Don’t forget we have our Social outing at Copper Point Brewery tonight at 8pm!

3 Minute AMRAP, x 4 Sets. 3 Minutes Rest between Sets:
100m Run
12 Burpees
Max KB Swings in remaining time. 53/35
Score will be total Kettlebells Swings performed. Keep running total.
NOTE: if it takes longer than 2 minutes for run and burpees, ‘Scale’ burpees to 6.

Bootcamp – Thursday – 12/01/16

Bring a friend Thursday !
Teams of 2:
(Each partner will alternate 250m row, while they complete this chipper)
300ft bear crawl
30 pull ups
40 airsquats
50 burpees
40 airsquats
30 pull ups
300 ft bear crawl

Bootcamp – Wedensday – 11/30/16

A. AMRAP 2:
Max Reps 10m Shuttle sprint (2-hand touch behind the line)
B. AMRAP 2:
Box Jumps 24/20
C. AMRAP 2:
Max Calorie on Rower
D. AMRAP 2:
Max Calorie Assault Bike
 – Rest 2 Minutes between each AMRAP.
 – Rest 5 Minutes after Part D, and Repeat.
 – Score will be 1 total number of reps for all 8 parts. Write your scores after each AMRAP and combine.

Bootcamp – Tuesday – 11/29/16

A. 3 Sets NOT for Time:
5-7 HSPU / 2 Wall Climbs / :20 sec HS Hold / 1 Box Walk Around / 5 Walk The Floors (pick one)
12 Wallballs
15 Hollow Rocks
B. 4 Rounds For Time:
15 Medball Thrusters 20/14 (full range of motion please)
20 Abmat Sit-ups
400m Run

Bootcamp – Monday – 11/28/16

A. AMRAP 12:
8 Ring Rows
10 HR Push-ups
12 Reverse lunges
B. 21-15-9-3
Kettlebell swings – Russian – 53/35
burpees
   100m OH Kettlebell Carry. (50m right hand / 50m left hand) – After each round

Bootcamp – Friday – 11/25/16

Class time will be 11am Only.

For Time:
800m Run
20 Box Jump Overs
40 Calori Assault Bike
20 Burpees
40 Calorie Row
20 Abmat Sit-ups
800m Run
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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