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Archive for the Blog Category

Bootcamp – Friday – 02/17/17

6 Rounds For Time: (26 Minute Cap)
14 Kb Swings 53/35 – Russian
13 Sit-ups
12 Burpees over Ab-mat
11 Calorie Assault bike (any time during round)
10 x 10m Sprint

WOD – Friday – 02/17/17

AMRAP 18:
80 Wallballs 20/14
60 Calorie row
40 Alt. DB snatch 40/25 (RX+ 50/35)
20 Backsquats 135/95 (Rx+ do OHS)
20 Pullups (RX+ do 10 muscle ups)
      (Do NOT drop DB’s)

WOD – Thursday – 02/16/17

5 Sets. One set every 5 minutes
Row 18/15 calories
Run 200m
10 Bench press 135/95
** score is slowest & fastest round
(athletes keep track of time each round)

Bootcamp – Thursday – 02/16/17

5 Sets. One set every 5 minutes
15 SDHP 53/35
Run 200m
15 TTB or Knees to Elbows
** score is slowest & fastest round
(athletes keep track of time each round)

WOD – Wednesday – 02/15/17

5 RFT:
9 Front Squats 155/105
15 Box Jump Overs 24/20″
21/16 ASSault Bike Calories

Bootcamp – Wednesday – 02/15/17

For Time:
     Buy in with 800m Run, then…
21-15-9-6-3
Wallball 20/14
Abmat Sit-ups
Ring Rows
     Cash out with 50 Double unders or 100 Singles

WOD – Tuesday – 02/14/17

Valentines Day Image_Snatch

Happy Valentines Day!

A. 1 Mile Run, NOT For Time. (a nice little warm up)
B. AMRAP 15:
30 Pull-ups (RX+ do c2b)
20 Burpees
10 Deadlifts 225/155

Bootcamp – Tuesday – 02/14/17

For Time:
     Buy in with 500m Row, then…
10-1:
Box Jump Overs 24/20
Kettlebell Swings 53/35 – Russian swing
HR Push-ups
     Cash out with 40/30 Calorie Bike

WOD – Monday – 02/13/17

IKG Challenge…For Time:
30 power snatch 135/95
150 wallballs 20/14
30 Clean and Jerk 135/95
*25:00 time cap
**Scale to partner WOD, OR cut reps exactly in half

Bootcamp – Monday – 02/13/17

A) 3 Rounds NOT For Time:
12 Hollow Rocks
10 Supermans (Arch-body’s)
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB or Knees to Elbows (scale to hanging knee raises)
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