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WOD – Monday – 01/09/17

On a running clock
@0:00
21-15-9:
Squat Cleans 135/95
HRpushups (RX+ do ring dips)
@10:00
15-10-5
Power Cleans 155/105
HR Push-ups (RX+ do ring dips)
@20:00
9-7-5
Hang Squat cleans 185/125
HR push-ups (RX+ do ring dips)
Each should be scored seperatley

Bootcamp – Monday – 01/09/17

A. Supinated Grip Strict Pull-ups (aka chin ups)
5 sets of 5 reps. (use a band if needed…no kipping)
B. AMRAP 18
200m Run
5 Burpee Box Jump Overs 24/20
20 Walking Lunges
5 HSPU or 10 DB Push-press

Bootcamp – Friday – 01/06/17

5 Rounds For Time: (Rest 1 Minute between Rounds….self time)
15 wallball 20/14
10 Pull-ups
15 KB Swing – Russian – 53/35
10 Burpees
30 Dubs/ 60 singles

WOD – Friday – 01/06/17

2 RFT:
20/18 Calorie Row
10 Thrusters 115/75
20/18 Calorie Bike
10 Thrusters 115/75
200m Run
10 Thrusters 115/75

WOD – Thursday – 01/05/17

One Set, every 5 min for 35 min (7 sets)
15 Calorie Bike
Run 200m
15 Burpees
— score is your SLOWEST round

Bootcamp – Thursday – 01/05/17

BRING A FRIEND THURSDAY!
For Time:
400m Run
40 Box Jumps 24/20
400m Run
40 Walking Lunges
200m Run
20 HR Push-ups
200m Run
20 Sit-ups
100m Run
10 Ring Rows
100m Run
10 DB Man Makers

WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row

Bootcamp – Wednesday – 01/04/17

A. For Time:
Buy in with 30/20 calories on Assault Bike
Then, 10 rounds of:
100m Run
10 DB Thrusters
      Post time and load

WOD – Tuesday – 01/03/16

A. On an 8 min clock..
Run 800m
– AMRAP with remaining time:
3 power clean
3 front squat
(135/95)
   – rest 4 min
B. On an 8 min clock..
Row 1k
– AMRAP with remaining time:
10 burpees
10 box jumps
   – rest 4 min
C. On an 8 min clock..
Assault Bike 50/40 calories
– AMRAP with remaining time:
7 thrusters 95/65
14 lateral bar hops

Bootcamp – Tuesday – 01/03/16

A) 10 Minute Clock:
Buy in with 400m Run, then AMRAP in remaining time:
10 Box Jumps 24/20
10 KB Swings
15 Sit-ups
    REST 5 Minutes
B) 10 Minute Clock:
Buy in with 400m Run, then AMRAP in remaining time:
10 Wallball 20/14
5 Burpees
20 Lateral Abmat hops (both feet at same time)
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Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
    Read more

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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