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Archive for the Bootcamp Category

Bootcamp – Friday – 09/30/16

A) 3 Sets, NFT:
10 DB Push Press. Try to increase load as you go.
10 Banded Pull aparts (thin band)
10 Ring Rows
     rest 90-ish sec between sets
B) For Time:
100 Wallballs 20/14# (try for full depth)
C) Side Plank Holds. 4 x :45/:15 (4 minutes total)
Alternate left, right, left, right

Bootcamp – Thursday – 09/29/16

Bring A Friend Thursday!!

A) 3 Sets:
2 Rope Planks
4 Turkish Getups
10 Hollow Rocks
B) AMRAP 15:
20 Double Unders or 40 Singles
10 Burpees
10 Bumper Plate GTO 45/25
20 Air Squats

Bootcamp – Wednesday – 09/28/16

4 Rounds For Time:
15 Box Jump Overs
20 DB Snatch 40/25 (touch ground with DB each rep)
400m Run

Bootcamp – Tuesday – 09/27/16

A) 3 Rounds (NOT) For Time:
50m Sled Push + 90/45# added weight
10m Broad Jump (about 30 feet)
200m Run
B) 3 Rounds For Time:
20 Toes To Bar (scale to knee raises)
25 KB Swings 53/35
30 Wallballs 20/14

Bootcamp – Monday – 09/26/16

10 Rounds For Time:
10 DB Thrusters (chose weight)
10 Abmat Situps
100m Run
*Post time and weight used

Bootcamp – Friday – 09/23/16

A) 4 Sets: (NOT for time)
10 Goblet Squats. Increase weight as you go
10 Push-ups
Rest 60 Seconds Between sets
B. For Time:
50 Burpees
40 Abmat Sit-ups
30 Sumo Deadlift High Pull’s 70/53
400m Run

Bootcamp – Thursday – 09/22/16

Bootcamp – Thursday – 09/22/16

It’s Bring a Friend Thursday!!

A) EMOM 10: (Alt)
8-10 Ring rows or Pull-ups
15-20 Hollow Rocks
B) AMRAP 18:
10 Box Jump Overs 24/20
10 Knees to Elbows
10 Bumper Plate Ground to Overhead 45/25
200m Run

Bootcamp – Wednesday – 09/21/16

4 Rounds For Time:
400m Run
10 DB Squat Cleans 40/25-ish (DB’s below knee each rep)
15 HR Push-ups
20 Abmat Sit-ups

Bootcamp – Tuesday – 09/20/16

A) 3 Sets NOT For Time:
4 Turkish Getups
10 Ring Rows
20 Double Unders, or Double Under attempts
B) 12 Min. Ladder: 1-2-3-4-5-6-7 etc….
Kettlebell swings
Jumping Sqats
Burpees
C) Plank Holds – 4 Sets
:45 seconds on / 15 Seconds rest

Bootcamp – Monday – 09/19/16

AMRAP 20:
Row 250m
100m Farmers carry 53/35
10 Wallballs 20/14
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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED) On a running clock: 0:00 – 5:00 Build to heavy snatch single* 5:00-14:00 (9 minute ladder) 3 Power snatch 95/65 3...
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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