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WOD – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

A. EMOM 12: (alt)
100M Run
6-8 HSPU
B. 5 Sets:
Assault Bike 1 min for Calories. Rest 2 min bet sets
— score will be highest AND lowest scores

CHRISTMAS / NEW YEARS’ SCHEDULE

holiday-schedule

Sunday, Christmas Day: Closed

Monday, 12/26: 5am, 6am & 7am canceled. Regular schedule starting at 9am.

 

Sunday, New Year’s Day: Closed

Monday, 01/02/17: 5am, 6am & 7am canceled. Regular schedule starting at 9am.

WOD – Wednesday – 12/21/16

blacksheep-throwdown-podium
A. FRONT SQUATS: (Look to increase load from last week. Last week of this!)
15-12-9. One UNBROKEN set every 2:00 (From Floor)
Athletes will choose 1 weight and keep that weight through the 3 sets.
B. For Time:
20 Thrusters 75/55
18 Pull-ups
16 Burpees
32 Calorie Row
16 Burpees
18 Pull-ups
20 Thrusters 75/55

Bootcamp – Wedensday – 12/21/16

AMRAP 20:
12 Abmat situps with medball overhead
10 Alt DB Snatch (40/25)
8 Pull Ups
200m Run

WOD – Tuesday – 12/20/16

power-clean-image
On a running clock…
from 0:00-5:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power cleans 155/105
   rest 5:00-7:00
from 7:00-12:00
Row 30 calories
20 Lateral bar hops
AMRAP power cleans 185/125
   rest 12:00-14:00
from 14:00 – 19:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power clean 205/145

Bootcamp – Tuesday – 12/20/16

A) Warm up: (NOT For Time)
Climb the ladder, 1-8
Burpee/Wall Ball (1 Burpee / 1 WB. 2 Burpees / 2 WB…. 8 / 8)
B) 3 RFT:
25 Box Jumps (24/20)
15 K2E
5 Man Makers (40/25)
200m Run
Cookie: Accumulate 3 Minutes of plank

WOD – Monday – 12/19/16

A. 3 sets. Backsquat x8 reps @70%. Heavier than last week
B. 4 RFT
10 Pull-ups
10 Power Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps
RX+
4 RFT
5/4 Muscle ups
10 Squat Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps

Bootcamp – Monday – 12/19/16

A) Tabata Squats:
8 sets (4 Minutes total) :20 on / :10 off
Keep running total of squats in you head. Your coach will tell you when to start and stop
B) 5 Rounds For Time:
8 KB Swings 53/35
8 Burpees
8 Goblet Squats
200m Run
C. NOT For Time:
50 Hollow Rocks (or V-ups) + 50 Arch Body Rocks (Superman Rocks)

Bootcamp – Friday – 12/16/16

AMRAP 30:
200m Run
2 Wallclimbs
200m Row
20 Med-ball Cleans

WOD – Friday – 12/16/16

Rob on Floor

A quick reminder that there will NOT BE CLASSES TOMORROW, because of the BlackSheep Throwdown. All are encouraged to come and support. The event starts at 9am on Saturday.

A. 6 sets. One set every 2:00.
Hang snatch x5 reps. Start light and build throughout sets.
B. 3 RFT:
15 Calorie ASSault Bike
20 Pull-ups (RX+ c2b)
25 Wallballs
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Today’s WOD

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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