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Archive for the Bootcamp Category

Bootcamp – Friday – 08/28/15

For Time:
40 KB Swings 53/35
35 Wallballs 24/20
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
25 TTB
800m Run OR 1,000m Row
25 TTB
30 Lateral hops over Abmat (2-feet take off and 2-feet land)
35 Wallballs 24/20
40 KB Swings 53/35
      Perform 7 Burpees between each movement
      (Ex: 40 KBS, 7 burpees, 35 WB, 7 burpees, 30 hops, 7 burpees)

Bootcamp – 08/27/15

A) EMOM 9:
Min 1: 40 second plank hold
Min 2: 15-20 Hollow rocks
Min 3: 30 second Squat hold
B) For Time
Buy in with 25 Push-ups, then
21-15-9 of the following:
– Box Jumps 24/20
– Burpees
       Do 25 Double Unders or 50 Singles after the 21 & 15 round

Bootcamp – Wednesday – 08/26/15

A) AMRAP 25:
400m Run
10 DB Snatch 40/25 (total reps)
10 Pull-ups
10 OH Walking Lunges 45/25 (total steps)

Bootcamp – Tuesday – 08/25/15

A) 3 Rounds NOT For time
7 HS Push ups OR 30 Sec HS Hold or 2 Box Walk arounds
8 Broad Jumps
9 Ring Rows*
    * 1 second pause at the top. Not a race. full extension. keep plank.
B) AMRAP 15:
200m Run
9 Box Jumps 24/20
100m OH Plate Carry 45/25
9 TTB

Bootcamp – Monday – 08/24/15

A) EMOM 8:
Min 1: 10 Goblet Squats 53/35
Min 2: 20 Double Unders or 40 SIngles
 
B) 8 Min Ladder:
3-6-9-12-15-etc…
DB Hang Cleans
Perform 4 Burpees between each round
 
    REST 8 MINS.
 
C) 8 Min Ladder:
2-4-6-8-10-etc…
KB Swings 53/35
Push-ups (Hand release)

Bootcamp – Friday – 08/21/15

For Time:
    Buy in with 1 Mile Run (scale to 800m if unable or it takes longer than 10 minutes)
50 KB Swings 53/35
40 Wallballs 20/14
30 Burpees
20 Knees to Elbows
10 HSPU (scale to 4 Box Walk arounds…alternate directions)
    Cash out with 400m Run

Bootcamp – Thursday – 08/20/15

A) Shuttle Sprints x 5 Rounds (every 2 minutes)
10 x 10m sprints
Do not record time, but keep it fast!
B) AMRAP 20:
10 Pull-ups or Ring Rows
5 Man Makers – chose weight
10 Jumping Squats
100m SB Carry

Bootcamp – Tuesday – 08/18/15

A) 3 Rounds NOT For Time: (Do not redline)
30 Calorie Row or Airdyne
1 Rope Climb or 2 Planks
100m Sled Push – Choose weight
B) For Time:
5 Wall Climbs (scale to 10 Walk the floors)
10 Burpees
20 HR Push-ups
30 DB Push Press
20 HR Push-ups
10 Burpees
5 Wall Climbs (scale to 10 Walk the floors)

Bootcamp – Monday – 08/17/15

A) 3 Rounds NOT For Time. (looking for quality of reps….not speed)
5-7 HSPU or 2 Box Walk Arounds
8-10 Pull-ups or Ring Rows
10-12 TTB or V-ups or Hollow Rocks
20-30 Double Unders or attempts
 
C) AMRAP 10:
15 Goblet Squats 53/35
10 KB Swings 53/35
5 Box Jumps 24/20

Reminder that PM class time is now 7pm (not 5&6pm)

Bootcamp – Friday – 08/14/15

A) 3 Rounds NOT For Time:
100m Sled
250m Row
2 Turkish Get-ups
B) 16 Min Ladder: 2-4-6-8-10-12-etc…
Pull-ups
Med-Ball cleans
+ 100m run after each round

REMINDER that next week, the evening bootcamp classes will change to 7pm. Friday evenings will be at 6pm.

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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