Strength
Back Squat: 3 sets x 3 reps @ 90% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many reps in 12 minutes
4-8-12-16-20-24-28…
Wall-ball shots, 20/14 lb. ball
Toes to bar

Note: Record reps to log

Boot Camp
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 8 minutes
7-10 Tempo Ring-rows
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 dips
Rest 1 minute
EMOM 8 minutes
7-10 dumbbell bench press
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 Curls

Strength
Romanian Deadlift: 5 sets x 7 reps @ 90% of 1RM clean

WOD
5 Rounds for time
200 meter run or row
20 strict pull-up
20 toes to bar
*20 min time cap

Note: Record time to log

Boot Camp
Partners complete 4 rounds
30 cal Bike
40 Alt DB Snatch
50 yard sled push, each

WOD
Not For Time
6-8 sets
10 DB shoulder press, light to moderate weight
10 DB lateral raises, light to moderate weight
– Rest 2 min
6-8 sets
10 Barbell curls, light to moderate weight
10 DB hammer curls, light to moderate weight
– Rest 2 minutes
6-8 sets
10 DB bench press, light to moderate weight
10 DB skull crushers, light to moderate weight

Boot Camp
AMRAP 10 min
100 m run or row
20 kettlebell swings
10 wall-ball shots
-Rest 2 min
AMRAP 10 min
100 m run or row
20 back step lunges
10 sit-ups

WOD
Teams up to 3 complete 4 rounds for time
40/20 cal Assault bike
50 Alt. DB snatch, 50/35 lb. dumbbell
60 yard sled sprint, 1×45/1×25

Note: Record time to log

Strength
Push Jerk + Split Jerk: 5 sets x 2 reps
1 push jerk + 1 split jerk = 1 set

WOD
6 Rounds for time
50 double-unders
10 dumbbell shoulder to overhead, 35’s/25’s
50 ft. front rack weighted lunge walk, 35’s/25’s lb.

Note: Record time to log.

Boot Camp
6 sets
10 DB bench press
10 DB lateral raises
– Rest 2 minutes
6 sets
10 ABMAT sit-ups
10 Candle stick levers
50 jump rope
– Rest 2 minutes
6 sets
10 DB curls
10 hammer curls
– Rest 2 minutes
6 sets
10 DB chest fly
10 DB skull crusher

Strength
Back Squat: 5 sets x 3 reps @ 90% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many rounds in 15 minutes
3 squat cleans, 185/125 lb.
6 burpees over bar
9 pull-ups
12 sit-ups

Note: Record total rounds/reps to log

Boot Camp
AMRAP 10 minutes
40 double dumbbell RDL
30 dumbbell shoulder press
20 kettlebell swings
10 box step-ups
-Rest 2 minutes
5 Rounds Every 2 minutes
20/15 cal row

WOD
5 Rounds For Time
200 meter run or row
3 rope climbs
15 strict handstand push-ups

Note: Record time to log

Strength
Back Squat: 5 sets x 3 reps @ 85% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many rounds in 15 minutes
300 meter run or row
5 muscle-ups

Note: Record total rounds/reps to log

Boot Camp
Workout
4 Rounds
40 sec DB Bench Press
20 sec Hold Arms extended
-Rest 1 minute
4 Rounds
40 sec Goblet squats
20 sec Bottom of squat hold
-Rest 1 minute
4 Rounds
40 sec DB curl and press
20 sec DB Bicep curl Hold
-Rest 1 min
4 Rounds
40 sec jump single DB thruster
20 sec Half burpees

Skill/Strength
Clean and Jerk 10 sets x 3 reps @ 75% 1RM clean & jerk
1 Power clean + 1 Hang squat clean + 1 clean and jerk = 1 set
*Perform a set every 90 sec.

WOD
As many rounds as possible in 20 minutes
200 meter run
15 sit-ups, GHD or ABMAT
15 toes to bar

Note: Record total rounds/reps to log

Strength
Romanian Deadlift: 5 sets x 7 reps @ 90% of 1RM clean

WOD
As many rounds in 10 minutes
10 box jumps overs, 24/20 inch box
10 push-ups
10 toes to bar

Note: Record rounds/reps to log

Boot Camp
For Time
“34”
34 box jumps
34 jumping pull-ups
34 kettlebell swings
34 walking lunge steps
34 knee raises
34 wall-ball shots
34 box weighted step-ups
34 burpees
Into Team Effort
34 shuttle sprints, 34 feet

WOD
For Time
2000 meter row
100 thrusters, 45/35 lb.
1500 meter run
*Partner option

Note: Record time to log.

Boot Camp
AMRAP 5 minutes
10 DB Shoulder press
10 DB Lat Raise
50 jump rope
Rest 1 minute
Partner AMRAP 3 minutes
Max Cal Assault bike
Rest 1 minute
AMRAP 5 minutes
10 Sit-up
10 Candle stick lever
30 sec plank
-Rest 1 minute
AMRAP 3 minutes
Partner Max Cal Assault bike
Rest 1 minute
AMRAP 5 minutes
10 DB Bench press
10 DB Skull Crusher
50 jump rope

Strength
Split Jerk 5 sets x 3 reps @ 75-80% of 1RM
*Perform a set every minute

WOD
As many rounds in 15 minutes
5 bar muscle-ups
10 Shoulder to overhead, 135/95 lb.
15 sit-ups, GHD or ABMAT

Note: Record rounds/reps to log

Skill/Strength
3 position Snatch 10 sets @70-75% of 1RM
1 rep Power Snatch + 1 rep Hang snatch + 1 rep snatch
*Perform a set every 90 sec

WOD
5 Rounds
20/15 cal Assault bike Max Effort
*Perform a new set every 4 minutes

Note: Record time for each round to log

Boot Camp
Partners complete for time
50-40-30-20
Calorie Row
Tarantula squats
-Rest 3 minutes
50-40-30-20
Calorie Row
Jumping air squats
Calorie Row
Ring-Row / Pull-up

Strength
Back Squat: 5-4-3-3 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
For Time
50 deadlifts, 95/65 lb.
35 hang power cleans, 95/65 lb.
20 burpees over bar
35 hang power cleans, 95/65 lb.
50 deadlifts, 95/65 lb.

Note: Record time to log.

Boot Camp
AMRAP 7 minutes
6 ALT db snatch, L/R
8 box dips
10 weighted box step-ups
Rest 2 min
AMRAP 7 minutes
6 DB front squats
8 hammer curls, L/R
10 back step lunges – weighted option
Rest 2 min
AMRAP 7 minutes
6 renegade row, L/R
8 hang clean and press
100 meter run

Strength
Deadlift: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
Partners complete 6 rounds for time
30 / 24 Cal Assault Bike
60 yard sled push, 3×45’s / 2×45’s
*Split reps however desired, one partner working at a time
*20 minute time cap

Note: Record time to log

Boot Camp
Partners AMRAP 20 minutes
15/12 cal Assault bike
30 yard Sled push
30 Russian twist
*Leap Frog Rotation

WOD
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 10 minutes
10 strict pull-ups
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 dips
Rest 1 minute
EMOM 10 minutes
10 dumbbell bench press, 50/35 lb. DB’s
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 Barbell Curls, 45/35 lb.

Note: Record total reps to log

Boot Camp
As many rounds in 5 minutes
15 kettlebell swings
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 10 minutes
7-10 Tempo Ring-rows
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings
10 dips
Rest 1 minute
EMOM 10 minutes
7-10 dumbbell bench press
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings
10 Curls

WOD
5 Rounds for max reps
1 min. Toes to Bar
1 min. Clean and Jerks, 155/105 lb.
1 min. Double unders
1 minute rest

Note: Record total reps to log

Strength
Shoulder press: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
5 Rounds for time
400 meter run or row
20 Wall-ball shots, 20/14 Lb.
20 Pull-ups
*20 min time cap

Note: Record time to log

Boot Camp
0 – 8:00
800 m run or row
Max Wall-ball shots
10:00 – 16:00
400 m run or row
Max med-ball sit-ups
18:00 – 22:00
200 m run or row
Max Wall-ball shots

Strength
Back Squat: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
6 Rounds for time
12 deadlift, 185/125 lb.
12 burpees over bar
*15 min time cap

Note: Record time to log

Boot Camp
AMRAP 4 minutes
10 weighted box step-ups
10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 DB shoulder press
10 kettlebell deadlift
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Bulgarian split squats, L/R
10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Dips
10 kettlebell deadlift
50 jump rope

WOD
3 Rounds for time
400 meter run
20 Alt 1-Arm dumbbell squat snatch, 50/35 lb. dumbbell
5 rope climbs, 15 ft. ascent

Note: Record time to log