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WOD – Friday – 08/05/16

WOD – Friday – 08/05/16

 

AMRAP 20:
10 Thrusters 135/95
10 Burpee over bars
10 Box jump overs 24/20
 

NOTE: at the comnpletion of each round:

you must unload 1 plate and carry it 100m, then reload you bar and begin the next round
(For RX, the plate to be removed is 45/25). Ladies RX can place a 5# on the inside of the 25#plate.

Bootcamp – Friday – 08/05/16

EMOM 30:
Min 1: Max Calories on Bike
Min 2: Max Push-ups
Min 3: Max Calorie Row
Min 4: Max Ring Rows
Min 5: Max Plate Hops (both feet together)
Min 6: Rest
*Athletes can stagger the starting position to accomodate bikes and rowers.
Do not worry about keeping score today. Athletes push hard and challenge yourselves on all movements

WOD – Thursday – 08/04/16

Endurance Day Thursday!

3 Rounds For Time:
Row 500m
– rest 2 min
Run 400m
– rest 2 min
NOTE: Score will be total time including rest

Bootcamp – Thursday – 08/04/16

AMRAP 20:
400M Run  (perform 60 dubs or 120 singles if raining hard)
25 KB Swings 53/35
25 ABmat Sit-ups

WOD – Wednesday – 08/03/16

A) EMOM 12: (Alt)
Min 1-4: Power snatch + snatch balance
Min 5-8: Snatch + hang snatch
Min 9-10: 2 Snatch
NOTE: Goal is to build throughout EMOM steadily. If you can ‘squat snatch’ , do so.
B) FOR TIME:
BUY-IN: 30 Calorie Row
then..
7 Rounds of:
7 Pull-ups (RX+ do 3 muscle ups)
Run 50m
then…
200m Farmers carry w/KB’s 70/53
NOTE: Every 25m must stop and perform 10 Goblet squats (RX+ 10 pistols (5/leg)
(25m marks will be measured out and marked on ground)
CASH-OUT: 30 Calorie Row

Bootcamp – Wednesday – 08/03/16

6 Rounds For Time:
8 Burpee Box Jumps 24/20
12 DB Snatch 40/25
16 Air Squats
Rest 2 Minutes between rounds

WOD – Tuesday – 08/02/16

Warm up: 5 Sets NOT For Time:
Run 100m
Plank w/ shoulder tap x30-60 reps. https://www.youtube.com/watch?v=QOCn3_iOAro
A. Front squat: 3×3 @85-90%
B) 2 Rounds For Time:
21 Burpees
15 Clean and Jerk 155/105
9 HSPU

Bootcamp – Tuesday – 08/02/16

A) EMOM 10: (alt)
5 DB Strict Press
10 DB Front Squats
B) 5 Rounds For Time:
75 Single Unders
15 Medball Thrusters

WOD – Monday – 08/01/16

Warm up: 3 Rounds NOT For Time:
Row 12 cal
12 Scapula pull-ups
12 Bent over barbell rows. Light weight. Touch barbell to sternum
A. Push press: 5, 4, 3, 2. Building throughout. Rest 2:00 btwn sets.
B) 6 Sets For Reps:
:20 sec Hang power cleans 96/65
:20 sec Thrusters
:20 sec Burpees
– rest 2 min bet sets

Bootcamp – Monday – 08/01/16

AMRAP 20:
50m Walking Lunge
100m Medball Run
200m Run
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Today’s WOD

Bootcamp

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844