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Archive for the Bootcamp Category

Bootcamp – Friday – 05/27/16

5 Rounds For Time:
10 KB Swings – Right hand
10 KB Swings – Left hand
10 KB Swings – both hands
15 Around the Body passes
200m Run
******all kb swings are russian swings

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Bootcamp – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Run 200m
20 Alt. DB Snatch 40/25
50 Double Unders (Scale to 125 Singles)
****Score will be your fastest and slowest round. You’ll need to keep track.

Bootcamp – Wednesday – 05/25/16

A) EMOM 12: (alt) – Core Training!!
:45 sec left side plank
:45 sec right side plank
12-15 Supermans
12-15 Abmat situps
B) 21-15-9
DB Hang Power Cleans (This is not an arm curl…listen to your coach)
Box Jump Overs 24/20
      Cash out with 400m Run

Bootcamp – Tuesday – 05/24/16

Bootcamp – Tuesday – 05/24/16
A) EMOM 9: (alt)
10 HR Push-ups
15 Medball Russian Twists 20/14
15-20 Air Squats
B) AMRAP 14:
10 KB DL 70/53
8 Knees To Elbows
6 Burpees

Bootcamp – Monday – 05/23/16

For Time:
100 Wallballs 20/14*
*at the top of everymute (inclucing 0:00, do 5 Burpees)
Cash out with 400m Run

Bootcamp – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
DB thrusters; 40/25*
50m run after each set
  *10 burpee penlty for each drop (scale accordingly)

Bootcamp – Thursday – 05/19/16

For Time:
800m Run
40 Abmat Sit-ups
40 Ground To Overhead w/medball 20/14
40 Squats w/medball
40 Push-ups (scale as needed. Even to a box if necessary)
40 Jumping Pull-ups
800m Row

Bootcamp – Wednesday – 05/18/16

A) 2 Rounds NOT For Time:
8-12 Toes To Bar
2-3 Rope Planks
15 Supermans
B) 5 Rounds For Time:
16 KB Deadlifts 70/53
16 Alt. Standing Lunges
8 Burpees

Bootcamp – Tuesday – 05/17/16

A) EMOM 15: (alt)
12 Hollow Rocks
10 DB Press – choose weight – challenge yourself
10 Ring Rows
B) 3 Rounds For Time:
12-9-6
Box Jumps 24/20
Kettlebell Swings – Russian Swing 53/35
    Note: you will do 81 reps of each movement

Bootcamp – Monday – 05/16/16

A) 2 Rounds Not For Time:
2 Wall Climbs (scale to 4 Walk The Floors)
12 Push-ups (hand release)
22 Air Squats
B) 3 Rounds For Time:
30 Wallballs 20/14
30 Abmat Sit-ups (sit up to 90….This is NOT a crunch)
400m Run
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Today’s WOD

Delray Beach Location

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

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