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Bootcamp – Thursday – 01/26/17

Teams of 2:
100 CAL Row (break as needed)
75 Wall Balls w/ partner plank hold on elbows
50ft Bear crawl (each partner)
50ft walking overhead lunge 45/35 (each partner must complete a set one at a time)
50ft Bear crawl (each partner)
75 Wall Balls w/ partner plank hold on elbows
100 CAL ROW (break as needed)
If odd number, do a team of 3.
Same reps. 2 partners hold while 1 works on Wallball
All 3 partners must lunge and bear crawl separately

WOD – Wednesday – 01/25/17

A. Build to heavy complex:
1 Clean + 4 Front squat + 4 Shoulder 2 overhead
B. 5 RFT
9 Power snatch 95/65
15 Wallballs 20/14
21 Double Unders

Bootcamp – Wednesday – 01/25/17

A. 3 Sets. Around The World – Shoulder Circles
10 reps each direction. Use bumber plates. 35/25-ish
https://www.youtube.com/watch?v=KCSSsj5Cv3A
    Rest 1 minute between sets
B. 15-12-9
DB Thrusters
Toes-To-Bar
      Post time and load
C. For Time:
800m Run
50 KB Swings
     Post time and load

WOD – Tuesday – 01/24/17

For Time:
400m Run
21 Deadlifts 205/135
400m Run
15 Deadlifts 225/155
400m Run
9 Deadlifts 245/175
– immediately into…
Row 750m
20 Power cleans 135/95

Bootcamp – Tuesday – 01/24/17

AMRAP 22:
200m Run
12 Box Jump Overs
12 DB Snatch
12 Burpee Over Abmat
12 DB Goblet Squats (use same DB as snatch)

WOD – Monday – 01/23/17

For Time:
30 Calorie Assault Bike
25 Pull-ups
20 Shoulder 2 Overhead 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
      (RX+ do 135/95 and C2B)

Bootcamp – Monday – 01/23/17

A. EMOM 9: (alt)
12-16 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. For Time:
40 Calorie Row
30 Kettlebell Swings 53/35
20 Jumping Squats
10 Man Makers
400m Run

Bootcamp – Friday – 01/20/17

A. 3 Sets NOT For Time:
20 Walking Lunges
5 Tire Flips (with a partner)
20 Kip-tacs on Pull-up bar (back-n-forth kipping swing)
B. AMRAP 15:
10 Goblet squats 53/35
20 Lateral AbMat-hops
10 Kettlebell Swings 53/35
10 HR Push-ups

WOD – Friday – 01/20/17

For Time:
20 Pull-ups
100 Dubs (scale to 200 singles)
20 Squat cleans 155/105
100 Dubs (scale to 200 singles)
20 Pull-ups

Bootcamp – Thursday – 01/19/17

EMOM 32:
Min 1: Run 100m + 3 Burpees
Min 2: 10 DB Snatch
Min 3: 10-12 Wallballs
Min 4: 8-10 Knees To Elbows
      Goal is to stay on the clock
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Today’s WOD

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