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Bootcamp – Tuesday – 05/05/15

A) 3 ROUNDS (NFT)
5 jumping pull ups
8 HR push ups
13 air squats
24 MIN AMRAP:
6 Burpees
12 (russian) KBS (70/53)
12 total step mountain climbers
24 abmat sit ups
24 steps OH walking lunges (45/25)
100m run

WOD – Tuesday – 05/05/15

WOD – Tuesday – 05/05/15

Cinco De Mayo!!

 

A) Every 90 Seconds x 6:
2 Clean & Jerks – (start at 65% & increase weight)
B) Pistol Practice
5 each leg x 4 sets. Add weight if able to
C) AMRAP 6:
10 wallballs 20/14
10 TTB
10 Dips
REST 3 MINUTES
D) AMRAP 6:
5 Power Cleans 135/95
20 Double Unders (scale to 30 Lateral abat hops)
14 OH Plate Lunges 45/25

Need a good Pre-WOD?? Try PUMP…CLICK HERE

 

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

WOD – Monday – 05/04/15

WOD – Monday – 05/04/15
A) 2 Rounds NOT For Time”
25m Bear Crawl
20 Wallball
20 Kip Tacs from Pull-up bar
B) EMOM 10:
Min 1 – 4: 2 Thrusters – Increase weight
Min 5-10: 1 Thruster – Find Max (from the ground)
C) Benchmark Monday….’HELEN’
3 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups

WOD – Friday – 05/01/15

IT’S MAX OUT FRIDAY!!
A) Snatch
20 Minutes to Find 1RM
B) AMRAP 4:
8 Alt Pistols*
4 Burpees
8 KB Snatch 53/35…(4 each arm) may scale to DB’s
* Coach to give scaling options
REST 4 Minutes
B) AMRAP 5
8 Thrusters 95/65 RX+ do 135/95
8 Burpee over Bar

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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

WOD – Thursday – 04/30/15

WOD – Thursday – 04/30/15
A) Bench Press:
10-8-6-4-6-8-10
(Pyramid the weight accordingly)
B) 3 Rounds For Time:
800m Run
20 Wallball 20/14
15 Ring Dips
10 Burpees

Get your GAME PLAN on!

 

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

WOD – Wedensday – 04/29/15

WOD – Wedensday – 04/29/15
A) EMOM 9:
Min 1: 14 KB Swings 53/35
Min 2: 8-12 TTB or KTE
Min 3: 6-10 HSPU
(chose reps based on ability….push yourself)
B) Deadlift (No max out please) – Share a bar
10 @ 55%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
1 @ 90%
1 @ 92%
C) 2 Rounds For Time
20 Shoulder To Overhead 115/75
20 Box Jump Overs 24/20
20 Pull-ups
RX+ do 135/95 & C2B

Get your GAME PLAN 

WOD – Tuesday – 04/28/15

WOD – Tuesday – 04/28/15
A) 2 Rounds NOT For Time:
400m Run
40 Double Unders
20 Walking Lunges
B) Clean
5×1 @ 90+%
C) AMRAP 9:
10 Hang Power Cleans 135/95   RX+ do 185/125
20 HR Push-ups
30 ABmat Sit-ups

 

D) Order your GAME PLAN

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