Boot Camp

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Workout of the Day

3 Rounds:

Wall-ball (20#)

Sumo deadlift high-pull (75 pounds)

Box Jump (20#)

Push-press (75 pounds)

Row (Calories)

 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Workout of the Day

10 Minute Warm Up

10 Minute Review HBBS

20 Minute WOD : 30-20-10 Back Squats @115/75 & Knees to Elbows with a 400M Run after every set

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Workout of the Day

10:00 – 15:00 to practice and develop HSPU

10:00 – 15:00 to practice and develop Pistols

3 ROUNDS of “Mary” NFT

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Workout of the Day

Test V-Sit Stretch 

Test Shoulder Mobility

(Laying on the floor, your coach will test your ability to move your arms from your side, to over head.  Monitoring your ability to keep your back pressed flat into the floor.  If you move your arm over head, and your back leaves the floor, reset, retest.)

3RFT:

25 GHD Sit Ups

50 Russian Twists

75 Hollow Rocks

100 Mountain Climbers

 

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Workout of the Day

10mn Mobilize Hamstrings and quads 

 

18:00 AMRAP:

180 Rope Waves

9 Sledgehammer Strikes L  

9 Sledgehammer Strikes R

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Workout of the Day

3 ROUNDS NOT FOR TIME  

3 Strict Pull Ups

5 Kipping Pull Ups

7 Dead Lifts @155/100

3 ROUNDS FOR TIME:

3 Strict Pull Ups

5 Kipping Pull Ups

7 Dead Lifts @155/100

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Workout of the Day

10mn Mobilize Back and Shoulders

 

9mn Continuous Jump Rope

Every time the rope comes to a stop, make a tally mark.  

At the end of 9:00 every tall mark represents a DU attempt.

30 Tire Flips AFAP