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Archive for the Bootcamp Category

Bootcamp – Wednesday – 05/24/17

AMRAP 20:
14 Wallball
12 Knees To Elbows
10 SDHP 53/35
8 Calorie Assault Bike

Bootcamp – Tuesday – 05/23/17

A. EMOM 8:
20 Double Unders (or 30 seconds of attempts)
2 Turkish Get-ups
B. 3 Rounds For Time
21 KB Swings – Overhead
15 Burpees
400m Run
C. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

Bootcamp – Monday – 05/22/17

A. EMOM 12: (alt)
14-18 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. 4 Rounds For Time:
20 Jumping Squats
20 DB Snatch (switch arms every 5 reps)
200m Run
(post time and load…dont be afraid to go heavy. Be less concerned with time)

Bootcamp – Friday – 05/19/17

For Time:
800m Run
21 Burpee Box Jump Overs
400m Run
15 Burpee Box Jump Overs
200m Run
9 Burpee Box Jump Overs
100 Double Unders or 200 Singles

Bootcamp – Thursday – 05/1817

A. For Time:
400m Run
30 Ring Rows
20 Ground To Overhead w/Bumper plate 45/35
100m Bumper Plate Carry
    50 Air Squats
100m Bumper Plate Carry
20 Ground To Overhead w/Bumper plate 45/35
30 Ring Rows
400m Run
B. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

Bootcamp – Wednesday – 05/17/17

A. 3 Sets. Around The World – Shoulder Circles
10 reps each direction. Use bumber plates. 35/25-ish
https://www.youtube.com/watch?v=KCSSsj5Cv3A
Rest 1 minute between sets
B. 15-12-9
Med-Ball Thrusters 20/14
Toes-To-Bar
    Post time
C. For Time:
800m Run
50 KB Swings
    Post time and load

Bootcamp – Tuesday – 05/16/17

AMRAP 22:
200m Run
12 Box Jump Overs
12 DB Snatch
12 Burpee Over Abmat
12 DB Goblet Squats (use same DB as snatch)

Bootcamp – Monday – 05/15/17

A. EMOM 9: (alt)
12-16 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. For Time:
40 Calorie Row
30 Kettlebell Swings 53/35
20 Jumping Squats
10 Man Makers
400m Run

Bootcamp – Friday – 05/12/17

A. 3 Sets NOT For Time:
20 Walking Lunges
5 Tire Flips (with a partner)
20 Kip-tacs on Pull-up bar (back-n-forth kipping swing)
B. AMRAP 15:
10 Goblet squats 53/35
20 Lateral AbMat-hops
10 Kettlebell Swings 53/35
10 HR Push-ups

Bootcamp – Thursday – 05/11/17

EMOM 32:
Min 1: Run 100m + 3 Burpees
Min 2: 10 DB Snatch
Min 3: 10 Wallballs
Min 4: 8-10 Knees To Elbows
     Goal is to stay on the clock…shave reps if needed
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