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Bootcamp – Monday – 06/08/15

A) EMOM 9:
Min 1: 8-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) 2 Rounds For Time:
400m Run
20 HR Push-ups
C) 21-15-9
KB Swings 53/35
Pull-ups

WOD – Monday – 06/08/15

WOD – Monday – 06/08/15
A) EMOM 9:
Min 1: 10-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) Snatch Grip Deadlifts
10, 8, 8, 6, 4. Increase weight each set
     Do 10 HR Push-ups between sets
C) 21-15-9
Deadlift 225/155
Pull-ups

Bootcamp – Friday – 06/05/15

For Time:
5 Wall Climbs
10 Pull-ups
15 Dips
20 Burpees
25 KB Swings 53/35
400m Plate carry 35/25
25 KB Swings 53/35
20 Burpees
15 Dips
10 Pull-ups
5 Wall Climbs

WOD – Friday – 06/05/15

WOD – Friday – 06/05/15
For Time:
5 Muscle ups – bar or ring (sub 10 pull-ups + 10 Dips)
10 HSPU
15 Power Snatch 115/85
20 Burpees
25 Clean & Jerks 115/85
20 Burpees
15 Power Snatch
10 HSPU
5 Muscle ups – bar or ring
RX+ do 135/95

WOD – Thursday – 06/04/15

WOD – Thursday – 06/04/15
A) Bench Press
5-4-3-2-1-1-1
B) AMRAP 20:
200m Run
10 HR Push-ups
15 Box Jump Overs 24/20
20 Wallballs 20/14
25 Double Unders

Bootcamp – Thursday – 06/04/14

A) 3 x 1 Minute Shuttle Sprint
10m Sprints – Score is total reps (2-hand touch on the ground)
Rest 2 Minutes between Rounds
B) AMRAP 20:
200m Run
10 HR Push-ups
15 Box Jump Overs 24/20
20 Wallballs 20/14
25 Double Unders

WOD – Wednesday – 06/03/15

WOD – Wednesday – 06/03/15
A) EMOM 6:
Min 1: Bear Crawl 25m
Min 2: 10 Kang Squats 45/35
B) Deadlifts
4×2 @ 80%, 3×3 @ 80 %
C) For Reps in 10 Minutes:
800m Run
30 TTB
Max Hang Cleans in remaining time 135/95
***Everyone should have at least 3 minutes to do hang cleans. Scale accordingly

Bootcamp – Wednesday – 06/03/15

A) EMOM 6:
Min 1: Bear Crawl 25m
Min 2: 16 Jumping Lunges
B) 2 Rounds For Time:
10 Ring Rows
10 Burpees
10 Medball Raises (touch floor / touch sky)
C) For Reps in 10 Minutes:
800m Run
30 TTB
Max SDHP’s 53/35 in remaining time
***Everyone should have at least 3 minutes to do SDHP’s. Scale accordingly

WOD – Tuesday – 06/02/15

WOD – Tuesday – 06/02/15
A) 3 Rounds NOT For Time:
30 Sec HS Hold
20 Kip Tacs
10 Ring Rows
B) Push Press:
2-2-2-2-2-2 (warm up to 6 sets of 2 reps. Try to increase each set)
C) 4 Rounds For Time:
10 STO 135/95
15 KB Swings 53/35
20 Box Jumps 24/20 (show control at top)

Bootcamp – Tuesday – 06/02/15

A) 3 Rounds NOT For Time:
30 Sec HS Hold
20 Kip Tacs
10 Ring Rows
B) AMRAP 7:
3 Wall Climbs
15 Sit-ups
100m Run
C) 4 Rounds For Time:
10 Single arm DB press (total reps)
15 KB Swings 53/35
20 Box Jumps 24/20 (show control at top)
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Today’s WOD

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West Palm Beach, FL 33401
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