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Bootcamp – Wednesday – 07/01/15

A) Not For Time:
Row 40 Calories
Run 800m
50 Double Unders or 100 Single Jumps
(Can be done in any order to accommodate rowers. Scale run if needed)
 
B) AMRAP 8:
5 DB Snatch 40/25 – each hand
10 Lateral Abmat Hops
15 Abmat Sit-ups
 
REST 4 MINUTES
 
C) AMRAP 8:
1-Hand Farmers Carry 50m – Right 53/35
1-Hand Farmers Carry 50m – Left 53/35
4 Wallclimbs
6 Box jumps 24/20

WOD – Wednesday – 07/01/15

WOD – Wednesday – 07/01/15
A) Back Squat
10,8,6 10,8,6
(2nd progression is heavier than 1st)
 
B) AMRAP 8:
5 Hang Power Snatch 115/85 (RX+ do 135/95)
10 Lateral Bar Hops
15 Abmat Sit-ups
 
REST 4 MINUTES
 
C) AMRAP 8:
1-Hand Farmers Carry 50m – Right 70/53
1-Hand Farmers Carry 50m – Left 70/53
4 Wallclimbs
6 Box jumps 30/24

WOD – Tuesday – 06/30/15

WOD – Tuesday – 06/30/15
A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 3 Power Cleans @ 65-70%
B) 8 Mins to build to a heavy Power Clean
C) AMRAP 15:
7 Deadlifts 225/155*
9 Burpee over Bar
200m Run
*RX+ use 275/185

Bootcamp – Tuesday – 06/30/15

A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 8 DB Snatch 40/25
B) 30 sec on / 30 sec off x 5 sets – max reps
HR Push-ups
C) AMRAP 15:
9 SDHP 53/35
9 Burpee over Abmat
200m Run

Bootcamp – Monday – 06/29/15

A) 3 Rounds NOT For Time:
20 Double Unders or attempts….if not close do singles
15 Goblet Squats
100m Run
B1) From 0:00-7:00, AMRAP of:
12 Wallballs 20/14
8 TTB
      REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
Score B1 & B2 seperately

WOD – Monday – 06/29/15

WOD – Monday – 06/29/15
A) Thrusters
6 x 3 Increasing – From floor or rack – Post 3 rep-max
B1) From 0:00-7:00, AMRAP of:
8 Thrusters 95/65
8 TTB
    REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
    (Score B1 & B2 separately)

WOD – Friday – 06/26/15

WOD – Friday – 06/26/15
A) Clean & Jerk Complex:
1 Clean + 1 Front Squat + 1 Jerk
15 Mins to build to a heavy set
B) Front Squat
3 x 2. Build quickly to a heavy Double
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

Bootcamp – Friday – 06/26/15

A) Gymnasty Time:
Forward Rolls
HS Holds (face wall if needed)
Cart Wheels
B) AMRAP 5:
10 Goblet Squats 53/35
10 Push-ups (hand release)
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

WOD – Thursday – 06/25/15

WOD – Thursday – 06/25/15
A) Bench Press
5 x 5 – increasing
 
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
75 Dubs (150 Singles)
50m OH Plate Walking Lunges 45/25
800m Run
     REST 3 MINS BTWN ROUNDS

Bootcamp – Thursday – 06/25/15

Bootcamp – Thursday – 06/25/15
A) DB Bench Press
3 x 8 (3 sets of 8 reps)
Do 45 second plank hold between sets
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
50 Dubs (100 Singles)
50m OH Plate Walking Lunges 25/10
800m Run
    REST 3 MINS BTWN ROUNDS
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Today’s WOD

Delray Beach Location

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
Phone: (561) 702-4844