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Archive for the Bootcamp Category

Bootcamp – 05/04/15

A) 400m partner
medball pass run
Then “name game”
stand in a circle use one
light wall ball. Whoever
starts with the medball
does a squat, calls out
someone’s name, and
thrust/throws the ball to
that person. That person
catches, squats then thrust
throws the ball to the next
person whose name was called.
play 5 mins or so
WOD:
Complete 4 total rounds, 1 minute
each station, then rest 1 minute
between rounds:
1 min Jog in place
1 min tire jumps
1 min air squats
1 min burpees
1 min rest

Bootcamp – 04/30/15

A) 2 rounds NFT
4 alt turkish getups
6 hollow rocks
8 Kip tacks
B) 5 RFT (set a time cap)
2 alt Turkish Getups (35/25)
15 Goblet Squats (53/35)
50m sled push
20 abmat sit ups
*RX+ do pistol squats
instead of goblet squats

Bootcamp – 04/29/15

25 min AMRAP:
400m Run
10 Hand release push ups
20 WBS (20/14)
30 Double Unders or singles
40 OH walking lunges (45/25)
 

 

cookie: 200m farmer’s carry

Bootcamp – Tuesday – 04/28/15

dynamic stretch esp. low body
A) 1600m Run / Row
scale accordingly. Should be done
by 11 minutes
B) at exactly 15 minutes:
3 RFT:
1 Rope Climb* (2:1 planks)
10 K2E (scale to 12 knee raises
or 15 Abmat sit ups)
20 Jumping Squats
30m Bear Crawl
* can be done any time during
the round

Monday 4.27

MONDAY
5 min AMRAP
15 Box Step Ups (20″)
5 Burpees
5 min AMRAP
15 Air Squats
5 Burpees
5 min AMRAP
15 Pull Ups
5 Burpees
5 min AMRAP
15 OH plate Walking lunges
5 Burpees
Rest 2 minutes between AMRAPS

Bootcamp – Friday – 04/24/15

CHIPPER FRIDAY!
200m Run
60 KBS (53/35) (AMERICAN SWING)
200m Run
40 WBS (20/14)
200m Run
20 Pull Ups
200m Run
40 WBS (20/14)
200m Run
60 KBS (53/35)
200m Run
 

 

Cookie:
45 sec plank holds / 15 sec rest
45 sec hollow body / 15 sec rest
Keep alternating, and complete
4 total rounds (8 minutes total)

Bootcamp – Thursday – 04/23/15

A) dynamic stretch
(esp. lower body)
review Pose running
technique (trying to run
on the balls of your feet)
instead of heel striking.
Then together:
800m indian run
beginner level
run a 400m together
B) Complete 3 rounds:
45 sec on/15 sec transition
a) Row
b) Burpee
c) DB STO (35/20)
d) Rope Climbs/planks
e) SDHP (53/35)
Rest 1 minute, then
Repeat for 3 rounds

Bootcamp – Wednesday – 04/22/15

A) 400m partner
medball pass run
Then “name game”
stand in a circle use one
light wall ball. Whoever
starts with the medball
does a squat, calls out
someone’s name, and
thrust/throws the ball to
that person. That person
catches, squats then thrust
throws the ball to the next
person whose name was called.
play 5 mins or so
B) EMOM 10:
Min 1: 25 D/U (or attempts!)
scale to 50 singles if nec.
Min 2: 12 medball cleans (20/14)
beginner level / can’t get cleans,
do air squats
C) For Time: (SPRINT!!!)
20 Pull Ups
30 D/U (60 singles)
40 Abmat Sit ups
50 OH Plate Wkg Lunges (35/25)
400m Run

Bootcamp – Tuesday – 04/21/15

A) 2 RDS (NFT)
6 kip tacks
15m bear crawl
6 WBS (20/14)
2 rope descends (or 1 rope climb)
B) 5 min AMRAP:
20 KBS (53/35)
10 HR Push ups
C) 5 min AMRAP:
20 Burpees
10K2E (sub 10 abmat sit ups
or 8 hanging knee raises if u
can’t touch knee to Elbow)
D) 5 min AMRAP:
20 WBS (20/14)
10 SDHP (53/35)
E) 5 min AMRAP:
20 Giant Tire Jumps
100m Run
Rest 2 minutes between rounds.
Stagger start your class between the
AMRAPS if equipment calls for it.
26 min total work time!!
Beginner level:
do “B”, “E”, “B”, “E”
Can also scale to 4 min +3 min
rest per round.

Bootcamp – Monday – 04/20/15

A) 400m partner
medball pass run
then: with partner,
1 partner 50m suicide run (cones every 10m)
1 partner hold bottom of air squat, then…
switch! Repeat so each person does 2 rounds
B) FOR TIME:
400m Run/row
21 burpee box jump overs (24/20)
400m Run/row
15 burpee box jump overs
400m Run/row
9 burpee box jump overs
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