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Archive for the Bootcamp Category

Bootcamp – Wednesday – 07/27/16

A) 3 Rounds NOT For Time: (all 3 gyms)
4 Turkish Gett-ups
3 Rope Planks
B) AMRAP 16
12 Wallballs
12 Situps
12 Ring Rows
100m Run

Bootcamp – Tuesday – 07/26/16

A) EMOM 9: (Alt)
10-12 Claorie Row
15-20 Hollow Rocks
Rest 1 min

 

B) 4 Rounds For Time: 
400m Run (Modify run to 200m if necessary)
15 KB Swings 53/35

Bootcamp – Monday – 07/25/16

A) EMOM 9: (alt)
:40 Front Plank
:40 Right side Plank
:40 Left Side Plank
B) For Time:
12 Goblet Squats 53/35
7 Burpees Over Abmat
10 Goblet Squats
8 Burpees Over Abmat
8 Goblet Squats
9 Burpees Over Abmat
6 Goblet Squats
10 Burpees Over Abmat
4 Goblet Squats
11 Burpees Over Abmat
2 Goblet Squats
12 Burpees Over Abmat

Bootcamp – Friday – 07/22/16

A) AMRAP 9:
9 Box Jumps 24/20
100m Backwards Run
9 Ground To Overhead w/Bumper plate 35/25
     REST 4 Minutes
B) AMRAP 9:
9 Burpees over Abmat
100m Forward Run
9 Goblet Squats 53/35

Bootcamp – Thursday – 07/21/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry w/ Dumbells 45/25

Bootcamp – Wednesday – 07/20/16

EMOM 12: (Alternating)
2-3 Man Makers
2-3 Wall Climbs (or 4-6 WTF’s)
7-10 Pull-ups OR Ring Rows
     (Coaches: stagger starting postion of athletes if needed)
B) 2 Rounds For Time:
40 Kettlebell Swings 53/35
40 Alt Lunges
400m Run

Bootcamp – Tuesday – 07/19/16

For Time (On a continuous clock)
Buy In:
800m Run
    then…
5 RFT:
8 Burpees
12 Abmat Sit-ups
16 Air Squats
    then…
Cash out:
30 DB Snatches 40/25

Bootcamp – Monday – 07/18/16

A) NOT For Time:
10-8-6-4-2
HR Push-ups
Knees to Chest
B) AMRAP 16:
12 Wallball 20/14
12 Russian Twists (feet off the floor)
20 Double Unders (scale to 40 single jumps)
100m Run

Bootcamp – Friday – 07/15/16

A) 3 Rounds NOT For Time:
5 Tire Flips (2-3 people per tire)….Be prepared to get dirty
5 Broad Jumps (2 feet take off / 2 feet landing)
10 Dips. (scale using either bands or feet)
B) 4 Rounds For Time:
5 HR Push-ups
10 Pull-ups
20 DB Walking Lunges (choose weight)
300m Row
   1 Miniute Rest between Rounds (self time)
Coaches: stagger the starting position if needed to avoid bottleneck at rowers

Bootcamp – Thursday – 07/14/16

2 Rounds For Time: (27 minute time cap)
800m Run
30 Medball cleans 20/14
30 Burpees
15 Knees To Elbows
     Rest 1 minute between rounds
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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