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Bootcamp – Monday – 04/20/15

A) 400m partner
medball pass run
then: with partner,
1 partner 50m suicide run (cones every 10m)
1 partner hold bottom of air squat, then…
switch! Repeat so each person does 2 rounds
B) FOR TIME:
400m Run/row
21 burpee box jump overs (24/20)
400m Run/row
15 burpee box jump overs
400m Run/row
9 burpee box jump overs

WOD – Monday – 04/20/15

WOD – Monday – 04/20/15
A) Back Squat:
6 x 1 @ 90+%.
Advanced: May try for Max, but only if you feel great.
B) Snatch Technique – (10 Minutes)
(high hang power snatch + 2 Drop Snatch) – Stay light
C) AMRAP 12:
Buy in with 400m Run, then:
5 Cleans 135/95 (power or full)
5 STO 135/95
5 Pull-ups RX+ do C2B

Bootcamp – Friday – 04/17/15

Chipper Friday

For Time:

400m sandbag run
40 Slam Balls (30/20)
30 Goblet Squats (30/20)
20 D/U (scale to 40 singles)
10 OH walking lunges (45/25)
400m sandbag run
10 OH walking lunges (45/25)
20 D/U (scale to 40 singles)
30 Goblet Squats (same dumb bell)
40 Slam Balls (30/20)
400m sandbag run

WOD – Friday – 04/17/15

WOD – Friday – 04/17/15
A) EMOM 9:
Min 1: 30 Sec superman hold
Min 2: 3 high box jumps
Min 3: 50m Farmer Carry – be done in 45 seconds
B) Power Clean + Hang Clean
Find max load in 7 sets. (Hang clean can be power or squat)
C) 3 RFT:
20 TTB
10 HSPU
10 Burpee+SDHP complex 70/55
CASH OUT (on same clock) with:
2 Rounds of:
50 Double Unders (scale to 100 Singles)
40 Sit-ups
200m Run

Bootcamp – Thursday – 04/16/15

30 min EMOM
5 K2E (sub 10 abmat sit ups
or 8 hanging knee raises if u
can’t touch knee to Elbow)
7 HR Push ups
11 Air Squats (use a target
ball if necessary!)
*beginners do rep count
5,6,7 instead of 5,7,11. 

Keep pace of EMOM as long
as possible. If they fall off,
turn it into an amrap
From then on, scores will be the
minute which they did NOT
finish in time, add 1 sec for
each rep not completed in
THAT round.
For instance, I get to round
23 and only finished the
push ups. My score would be
23:11. The people who finish
all 30 mins get a 30:00 score

WOD – Thursday – 04/16/15

WOD – Thursday – 04/16/15
A) Split Jerk: 5 x 2 – increasing
hold 45 second plank between sets – weighted if possible
B) Benchmark Wednesday……’Cindy’
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

WOD – Wednesday – 04/15/15

WOD – Wednesday – 04/15/15
A) Back Squat: 5 x 3 @ 90-ish% (not a 3 rep-max)
B) AMRAP 8:
4 Squat Snatch 115/85 * **
4 Burpees Over Bar
4 OHS 115/85 (Do back squats if unable to do OHS)
50m run
* Scale to Power Snatch if unable to do squat snatch
     REST 2 MINUTES
C) AMRAP 2:
Squat Cleans 115/85 **
**RX+ Do 135/95 for B & C

Bootcamp – Wednesday – 04/15/15

A) skills day
ring rows to ring dip hold (at top)
to ring dips. Do 5×5, pair em up 2-3
people per set of rings as necessary.
3×5 each exercise
If you have any advanced people, let
them try a skin the cat
B) 5 RFT
1 rope climb (2 descends)*
12 Burpees
12 Pull ups
12 DB Push Press (30/20)
200m Run
*rope climb can be done any time
during round
C) Cookie: 5 rounds:
45 sec plank hold / 30 sec rest
0:00 to 0:45
1:15 to 2:00
2:30 to 3:15
3:45 to 4:30
5:00 to 5:45

WOD – Tuesday – 04/14/15

WOD – Tuesday – 04/14/15
A) Bench Press
6 x 1 @ 95-100%. (Max out if you feel good)
* Do 10 Banded Pull-aparts between sets
B) For Time: (18 Minute Time Cap)
60 KB Swings 53/35
400m run
40 Wallballs 20/14
200m Run
20 Wallballs
400m Run
40 Wallballs 20/14
60 Sit-ups

WOD – Tuesday – 04/14/15

A) 3 rounds (NFT)
5 burpees
10 mountain climbers (total steps)
15 Russian KBS (light)
B) 1 mile run (scale to 800m run)
goal is to be done by 10 mins
C) 3 RFT:
25 D/U (50 Singles)
20 KBS (American) (53/35)
15 Air Squats
10 Box Step Ups (24/20)
5 WTF
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