6/27/2017

A) 4 sets of 4,  strict pull up with 4 second negative, use the proper band to be able to get the 4 second negative, rest 90 sec between sets B) 14 Minute EMOM Odd: 20 Dubs or 30 Singles Evens: 12 Wall Balls C) 2 TABATAs First: Plank from…

6/26/2017 Bootcamp

A) 15 Minutes Quality Work 2 Rope Climbs or 3 Rope Planks :30 sec dead hang 10 Cossack Lunges w/KB in Goblet Hold 25/15 (5/leg) 200 M Run B) 5 Rounds for Time 8 Box Jump 24/20 8 Burpee to 6" target 8 DB Alt DB Snatch (4 each arm)…

Bootcamp 6/22/2017 Thursday

In teams of two: with a running 26 minutes clock Buy in: 50 box dips (each person does 25, split as needed) In remaining time AMRAP 3 burpee box jumps 24/20 6 KB swings 70/53 9 air squats Each partner completes a full round then switch. Sprint through the rounds.
1 2 3 65