Tuesday 170919

WOD
Complete three rounds for time of:
30 box jumps, 24/20 inch
30 toes-to-bar
30 kettlebell sumo deadlift high-pulls, 2/1.5 pood

Note:  Record time to log.

Accessory Work
5 rounds not for time
10 Single Arm Up Right Rows, 10 each arm
10 Single Arm Shoulder Press, 10 each arm

Boot Camp
As many rounds as possible in 15 minutes
20 weighted lunges, one kettlebell
20 candle stick levers
20 kettlebell sumo deadlift high-pulls

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Monday 170918

Strength
Deadlift, 2 sets x 2 reps, 6 sets x 3 rep @ 80% of 1RM
Complete a set every 1:15

WOD
Complete as many rounds as possible in 20 minutes of:
10 squat Cleans, 165/115 lb.
10 handstand push-ups
100 meter run

Note:  Record rounds/reps to log.

Boot Camp
Partners complete as many rounds as possible in 20 minutes of:
10 kettlebell swings
10 push-ups
100 meter run
*Partners 
alternate rounds for max effort
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Saturday 170916

Partner WOD
5 min AMRAP
10 chest to bar pull ups
10 synchronized burpees over the bar
REST 1 minute
5 minutes to establish
2 unbroken hang cleans – you choose the weight in increments of 5

Rest 5 minutes then

10 min AMRAP
Alternating rounds
5 cleans 135/95
5 overhead squats
10 alternating DB snatches 50/35

Boot Camp
As Many Rounds As Possible in 20 Minutes of:
100 meter Row
5 inch worms
5 DB Snatch, each arm
10 Wall Balls
10 Weighted overhead back-step lunges, 5 each leg
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Friday 170915

WOD
Complete for time:
800 meter run
40 power snatches, 155/105 lb.
20 rope climbs, 15 foot ascent
800 meter run

Note:  Partner option.  Grab a buddy, split and partition the reps however desired and have fun!  Record time to log.

Boot Camp
Complete as many rounds as possible in 15 Minutes of:
200 meter run
10 Kettlebell swings, AHAP
10 Weighted box step ups
10 Jumping Pull Ups

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Thursday 170914

Strength
Deadlift, 3 sets x 2 reps, 5 sets x 3 rep @ 80% of 1RM
Complete a set every 1:15

WOD
Every minute on the minute for 20 minutes complete:
Odd min.:  Goat movement 1
Even min.: Goat movement 2

Note:  “Goat” is slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Boot Camp
10-9-8-7-6-5-4-3-2-1 reps of:
Man makers
Tuck Ups or sit-ups
*Complete 100 meter run after each odd set

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Wednesday 170913

WOD
As many rounds as possible in 15 minutes of:
10 strict handstand push-ups
15 sit-ups
30 meter weighted walking lunge steps w/ single kettlebell, 1.5/1 pood

Note:  Record rounds/reps to log.

Accessory Work
5 rounds not for time
10 Single Arm Up Right Rows, 10 each arm
10 Single Arm Shoulder Press, 10 each arm

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Strength & Stretch Yoga tonight 7pm-7:45pm.  Please reserve your spot on Zenplanner.

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Tuesday 170912

Strength
Front squat, Heavy 3-2-1-1-1
15 minute

WOD
Complete for time:
50 cal row
40 wall-ball shots, 30/20 lb. ball
30 kettlebell swings, 2/1.5 pood
20 burpee box jump overs, 24/20 inch box
10 power clean and jerks, 225/155 lb.

Note:  Record time to log.

Boot Camp
Partners complete as many rounds and calories as possible in 20 minutes
10 Goblet squats
10 kettlebell swings
10 burpees
10 dumbbell clean and press
*Partners A rows for max calories while partner B completes a round.  Partners switch after each round is complete.

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Monday 170911

WOD
Rich
For time:

13 squat snatches, 155/105 lb.
Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
Then, 13 squat cleans, 155/105 lb.
*25 minute time cap

Note:  Record time to log.

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
To learn more about Rich click here.

Boot Camp
26 dumbbell snatch, 13 each arm
Then, 7 rounds of:
    10 ring-rows
    100-meter sprint
Then, 26 med-ball squat cleans

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Saturday 170909

WOD
Complete as many rounds as possible in 18 minutes of:
5 bar muscle-ups
10 front rack dumbbell lunges, 50/35 lb.
30 sit-ups

Note:  Record rounds/reps to log.

Boot Camp
As many rounds as possible in 15 minutes:
10 burpee box jumps

10 kettlebell weighted lunges
10 kettlebell swings
100 meter run

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Friday 170908

Strength
Front squat, 3-2-1-1-1
15 minute

WOD
Complete as many rounds as possible in 5 minutes of:
5 Deadlifts, 205/135 lb.
3 Hang Power Cleans, 205/135 lb.
1 Shoulder to Overhead, 205/135 lb.

Rest 3 minutes then

Complete as many rounds as possible in 5 minutes of:
10 Deadlifts, 135/95 lb.
6 Hang Power Cleans, 135/95 lb.
2 Shoulder to Overhead, 135/95 lb.

Note:  Record rounds/reps to log.

Boot Camp
Complete for time
20 dumbbell snatch, alternating
Then 7 rounds of:
10 ring rows / pull-ups
100 meter sprint
Then
20 dumbbell snatch, alternating

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Thursday 170907

WOD
Complete for time:
5 rope climbs, 15-ft. ascent
75 push press, 75/55 lb.
50 dips
5 rope climbs, 15-ft. ascent
50 barbell curls, 75/55 lb.
75 sit-ups
5 rope climbs, 15-ft. ascent 

Note:  Record time to log.

Boot Camp
With a partner complete:
400 meter run
100 kettlebell sumo deadlift high-pulls
400 meter run
100 dumbbell hammer curls, AHAP
400 meter run
100 dumbbell shoulder press, AHAP
400 meter run
*Partners run together

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Wednesday 170906

Strength
Deadlift, 4 sets x 2 reps, 4 sets x 3 rep @ 80% of 1RM
Complete a set every 1:15

WOD
Every 3 minutes complete (5 rounds total):
12 calorie row
10 power cleans, 135/95 lb.
8 bar facing burpees

Note:  Record total rounds to log.  If unable to hold 3 minute round, workout turns into a 15 minute amrap.

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Tuesday 170905

WOD
Complete for time:
15-12-9-6-3 reps
Back Squats, 225/155 lb.
75-60-45-30-15 reps
Double Unders

Note:  Record time to log.

Accessory Work
5 rounds not for time
10 evil wheels
15 barbell sit-ups

Boot Camp
With a partner complete as many rounds as possible in 20 minutes of:
15 kettlebell swings
15 push-ups
15 goblet squats
*Partner A rows 300 meters while partner B completes AMRAP.  Partners switch after each 300 meter row

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