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Bootcamp – Wednesday – 06/29/16

For Time:
800m Run
30 Box Jumps 24/20
30 Jumping lunges (alternating)
30 DB Push-press
400m Run
20 Box Jumps 24/20
20 Jumping lunges (alternating)
20 DB Push-press
200m Run
10 Box Jumps 24/20
10 Jumping lunges (alternating)
10 DB Push-press

WOD – Wednesday – 06/29/16

A. Front squat: 4@60%, 4@70%, 3×4@80%. Rest as needed
(if you do not know your 1rm, find you 1rm front squat at this time instead of progression.)
B) AMRAP 14:
20 Alt pistols. (scale to goblet squats 53/35)
20 KB siwngs 53/35
20 Shoulder 2 overhead 115/75
20 Calorie row

WOD – Tuesday – 06/28/16

A) 4 Sets:
A1. bench press x18-20 reps; VERY HIGH rep, start light; rest 90 sec
A2. dumbbell tate press x10-12 reps. Rest 90 sec
https://www.youtube.com/watch?v=VGEQb-9IT10
B) For Time:
40 TTB buy-in
then..
3 rounds of…
15 DL 95/65
15 Hang power clean and jerks 95/65
15 Box jumps’ 24/20

Bootcamp – Tuesday – 06/28/16

A) EMOM 12:
3 Rope Planks
10-15 SDHP
12-15 Hollow Rocks or V-Ups
B) 4 Rounds For Time:
18 Ketttlebell swings 53/35
18 HR Push-ups
18 Alternating Standing Lunges
100m Farmers Carry 53/35
           Cash out with 50 Mountain Climbers

WOD – Monday – 06/27/16

A) EMOM 15: (alt.)
7-9 Pull-ups + 5 burpees (Ring row, kipping or c2b)
15 Sumo deadlift highpulls 70/53
:30 of hallow rocks
B) AMRAP 17: (Done in teams of 2)
20 Power snatches; cumulative; split up however you choose
15 Burpees each. (done at the same time)

Bootcamp – Monday – 06/27/16

A) 3 Rounds NOT For Time:
15 Russian Twists with medball
20 Air Squats
2 Wall Climbs or 5 WTF’s
B) AMRAP 18:
12 Wallball 20/14
12 DB Snatch 40/25 (6/6)
200m Run
     (Use Poker chips to keep track of score)

WOD – Friday – 06/24/16

A) Clean Complex:
1 Squat clean + 1 Hang power clean + 3 Front squat. Build to max.
B) 3 RFT:
21 Calorie Row
15 KB swings; 53/35
9 HSPU

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

Bootcamp – Friday – 06/24/16

A) 3 Rounds NOT For Time:
5 Tire Flips (with a partner)
2 Turkish Gettups
:30 seconds of Double Unders (or DUB practice)
B) 3 Rounds For Time:
10 DB Hang Clean & Jerks
12 Knees To Elbows
14 HR Push-ups
100m Run

Bootcamp – Thursday – 06/23/16

4 Rounds For Time:
15 Box Jumps 24/20
Run 400m
15 Goblet Squats 53/35
– rest 3 min bet sets

WOD – Thursday – 06/23/16

4 Rounds For Time:
20 Sandbag Squats (heavy as possible)
Run 400m
20 Wallballs 20/14
– rest 3 min bet sets

Sign up for the Guy/Girl Challenge at the Squad….CLICK HERE

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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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