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Bootcamp – Friday – 03/13/15

CHIPPER FRIDAY!

2 Rounds For Time

  • 30 WBS (20/14)
  • 30 Box Jumps (24/20)
  • 100m Sled push/pull
  • 20 WBS
  • 20 Box Jumps
  • 100m Sled push/pull
  • 10 WBS
  • 10 Box Jumps
  • 100m Sled push/pull

 

Cookie: Team Giant Tire Flips

 

Cookie: Team Giant Tire Flips

WOD – Thursday – 03/12/15

WOD – Thursday – 03/12/15

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20 – Games Std.
  • 20 Goblet Squats 53/35
  • 10 HSPU

 

15.3 Releases tonight! What will it be?

HSPU? Box jumps? Muscle Ups? Double Unders? Thrusters? Burpees???

Bootcamp – Thursday – 03/12/15

Get Ready To RUN!!!

Take extra time to stretch and warm up hip flexors, hams and calves.

 

A) Every 4 minutes x 6 Rounds:

  • 400m Run*

*Record Fastest/Slowest time. Try to be consistent! No Big Drop Offs!

Rest as needed, then: 

B) 100 KBS (53/35) for time!

Bootcamp – Wednesday – 03/11/15

A) Gymnastic Practice

 

 

B) 4 RFT:

  • 1 Rope Climb*
  • 8 Pull Ups
  • 10 WBS (20/14)
  • 20m Bear Crawl
  • 40 Jump Rope (d/u or singles)

*Rope climb can be done any time*

 

C) 100 Mickey’s Mountain Climbers

 

WOD – Wednesday – 03/11/15

WOD – Wednesday – 03/11/15
A) Deadlift
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
 
B) AMRAP 5:
5 KB Swing 53/35
5 Burpees
      REST 2 MINUTES
C) AMRAP 5
6 DB Snatch 45/25 (3&3)
6 DB Plank Row 45/25 (3&3)
 
D) Max Rep Push-ups in 2 Minutes

Bootcamp – Tuesday – 03/10/15

A) TABATA 4:

Burpees
(goal is 7 per round) Rest 1 minute

B) TABATA 4:

Sit ups (abmat)
(goal is 8 per round) Rest 1 minute

C) TABATA 4:
Air Squats
(Goal is 20 per round) Rest 1 minute

D) TABATA 4:

Push Ups
(Goal is 15/8 per round)

4min segments 20 sec on / 10 sec rest transition with 1 min rest between rounds

 

WOD – Tuesday – 03/10/15

WOD – Tuesday – 03/10/15
A) 1 Snatch Balance + 2 OHS.   (OR) do 3 Front Squats (if mobility does not permit OHS)
2 sets at 70%
3 sets at 75-80%
3 sets at 80-85%
 

 

B) For Time: (15 Min Cap)
500m Row
50 Wallball 20/14
40 pull-ups
30 Thrusters 95/65
20 TTB
10 Burpees
50 Dubs
    *Movements/reps can be broken up as desired
 

C) Not For Time

75 situps, or 40 V-ups or 40 hollow rocks or 40 GHD’s

Bootcamp – Monday – 03/09/15

A) 5 RFT:

  • 10 KBS (53/35)
  • 5 KB Snatch Right
  • 5 KB Snatch Left
  • 10 SDHP (same bell)
  • 10 Goblet Squats (same bell)
  • 25 D/U (50 singles)

 

B) 400m Farmer’s Carry (70/53)

Penalty 5 burpees every time you drop!

WOD – Monday – 03/09/15

WOD – Monday – 03/09/15
A) 8×2 Push Press
Start at 65% and build to a 2RM
B) Back Squat:
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
C) 4 Rounds For Time: (12 Min Cap)
6 Ground to Overhead 135/95   (snatch or clean & jerk)
50m OH Plate Carry 45/25
200m Run

Bootcamp – Friday – 03/06/15

CHIPPER FRIDAY!!

10 Alt KB Snatch (5each arm)
20 Tire Jumps
30 Air Squats
40 Walking Lunges
50 Burpees
40 Walking Lunges
30 Air Squats
20 Tire Jumps
10 Alt KB Snatch (5each arm)
800m Run

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