WOD
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Strength
Hang Clean and Jerk: 2+1
2 Hang cleans + 1 jerk @ 70% of 1RM
*Perform a set every minute for 10 minutes

WOD
As many rounds in 15 minutes
90 wall-ball shots, 20/15 lb. ball
600 meter run
30 deadlifts, 225/155 lb.
*Partner option!

Note: Record rounds/reps to log

Boot Camp
5 Rounds
1 min: Wall-ball shots
1 min: Sled push
1 min: Sumo deadlift
Run or row 200 meters

WOD
5 Rounds for Max reps
1 minute: Max kettlebell swings, 1.5/1 pood
1 minute: Sit-ups
1 minute: Double unders
Rest 1 minute

Note: Record reps to log

Boot Camp
5 Rounds for Max reps
1 minute: Max kettlebell swings
1 minute: Sit-ups
1 minute: Jump Rope
Rest 1 minute

Strength
Bench press: 3 reps x 10 sets @ 70-80% of 1rm

WOD
8 Rounds For Time
200 meter run
4 squat Snatch, 155/105 lb.
8 burpee over bar
*20 minute time cap

Note: Record time to log

WOD
For Time
21-18-15-12-9 reps of
Pull-ups
Handstand push-ups

Note: Record time to log

Boot Camp
Teams of 2
Complete as many reps in 7 minutes of
Max bench press, increase weight every 50 reps
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max weighted box step-ups, increase weight every 50 reps
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max DB curl and press, increase weight every 50 reps
Max cal row
*Partner A Performs reps, Partner B rows for cal’s Rotate however desired

Strength
Box Back Squat: 3 reps x 10 sets @ 70-80% of 1rm

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

Boot Camp
AMRAP 10 minutes
200 meter run or row
15 sit-ups
15 Goblet squats
Rest 3 minutes
AMRAP 8 minutes
100 meter run or row
15 candle stick levers
15 KB sumo deadlift high-pull

WOD
Partners complete as many rounds in 15 minutes
15/12 cal Assault bike
100 ft. weighted lunge walk, 53’s/35’s
20 sit-ups

-Rest 5 minutes then

Snatch: 1 rep max for the day
Clean and jerk: 1 rep max for the day

Note: Record total reps to log

Strength
Deadlift: 5-3-1+

WOD
For time
100 double unders
50 dumbbell step-ups, 50/35 lb. DB, 24/40 inch box
100 double unders
50 burpee pull-ups
100 double unders

Note: Record time to log

Boot Camp
Alternating Tabata
Bench press / Skull Crusher
-Rest 1 min
Alternating Tabata
Tarantula squats / Wall sit
-Rest 1 minute
Alternating Tabata
Sit-up / Plank
-Rest 1 minute
Alternating Tabata
Flyes / Lat raises

Rest 3 min

AMRAP 8 minutes
10 wall-ball shots
50 m run

WOD
Partners complete for time
Row 2000 meter (250 m increments)
Partner holds barbell with double overhand grip behind back, 135/95 lb.
-Straight into-
Run 1 mile (200 m increments)
Partner holds barbell with double overhand grip behind back, 135/95 lb.

Note: Record time to log.

Boot Camp
AMRAP 20 minutes
100 meter run or row
10 weighted box step-ups
100 meter Waiters walk, 50m left / 50m right
10 kettlebell swings

Strength
Bench press: 5-3-1+ reps

WOD
For time
27-21-15-9-3 reps of
Toes to bar
Wall-Ball shots, 30/20 lb. ball

Note: Record time to log

WOD
3 Rounds for time of
800 meter run
50 Alt 1-Arm dumbbell hang clean and jerk
50 ABMAT sit-ups
*30 minute time cap

Note: Record time to log

Boot Camp
Partners complete as many rounds in 20 minutes
10 cal Assault bike
12 wall-ball shots
14 candlestick levers
*Leap Frog Rotation!

Strength
Back Squat: 5-3-1+ reps

WOD
As many reps in 10 minutes
3-6-9-12… reps of
Devils press, 50’s/35’s lb. DB’s
10 box jump overs, 24/20 inch box

Note: Record total reps to log

Boot Camp
As many rounds in 20 minutes
7 push-ups
7 DB thrusters
7 tuck-ups
7 KB sumo deadlift high-pull
7 half burpees
7 KB swings
7 ring-row / pull-up

Strength
Deadlift: 2-2-2-2-2-2-2
*Work up to a Heavy 2 rep in 7 sets

WOD
6 Rounds for max reps
1 minute Assault bike cal.
1 minute double unders
1 minute ABS, Athlete choice
1 minute rest

Note: Record total reps for each round to log

Boot Camp
3 Rounds
1 minute Assault bike
1 minute jump rope
1 minute kettlebell swings
1 minute rest
Then 3 rounds
1 minute Assault bike
1 minute jump rope
1minute kettlebell sumo deadlift high-pull
1 minute rest

WOD
Complete 3-4 sets
Tempo weighted pull-ups, 5-10 reps (2 sec hold at the top / 3 sec descent)
Dumbbell rows, 10 reps L/R
Dips, 10-15 reps
Curls, 10 reps
Weighted hip extension, 10 reps with 3 sec pause at the top
*Start at the top and work down the list

Note: Quality of movement is the focus

Boot Camp
Partners complete as many rounds as possible in 20 minutes of
100 meter run
10 Dumbbell hammer curls
5 Tarantula squats
10 sit-ups
*You Go I Go

Strength
Bench press: 2-2-2-2-2-2-2
*Work up to a Heavy 2 rep in 7 sets

WOD
For time
4 Rounds
300 meter run
30 air squats
-Straight into-
4 Rounds
200 meter run
20 push-ups

Note: Record time to log

WOD
As many rounds in 20 minutes
21 deadlift, 185/125 lb.
12 burpees over bar
6 bar muscle-ups

Note: Record rounds/reps to log

WOD
AMRAP 8 minutes
10 ring-row / pull-up
1 min plank
100 meter farmer carry
-Rest 3 minutes
AMRAP 8 minutes
100 meter farmer carry
1 min hollow hold
10 Lat Raises

Strength
Box Back squat: 7 sets x 2 reps
*Work up to a Heavy 2 rep in 7 sets

WOD
As many rounds in 5 minutes
15 Toes to bar
15 clean and jerks, 95/65 lb.
-Rest 3 minutes
As many rounds in 5 minutes
15 Toes to bar
10 clean and jerks, 135/95 lb.
-Rest 3 minutes
As many rounds in 5 minutes
15 Toes to bar
5 clean and jerks, 185/125 lb.

Note: Record reps to log.

Boot Camp
5 Rounds
10 DB push press
10 DB front squats
10 DB straight leg deadlifts
500 meter run or row
-Rest 3 minutes
5 Rounds
10 DB bent row
10 DB sumo squats
10 DB hammer curls
10 DB box step ups
500 meter run or row

Strength
Deadlift: 3-3-3-3-3-3-3
*Work up to a Heavy 3 rep in 7 sets

WOD
Complete as many rounds in 20 minutes
5 Rounds
20/15 cal row
20 sit-ups, GHD or ABMAT
-With remaining time perform Max reps
Bench press, 155/105 lb.

Note: Record rounds / reps to log

Boot Camp
10 cal row
20 Russian twist
10 DB bench press
-Rest 3 minutes
100 meter Run
20 Weighted side bends
10 DB push press

WOD
Deck of Cards
For Time
Spades = Goblet squats, 1.5/1 pood
Diamonds = Sit-ups
Clubs = Kettlebell swings, 1.5/1 pood
Hearts = Reverse lunge
Aces = 200 meter run

Note: Suit represents movement. Number represents repetitions. Cards are flipped over one at a time. Entire class completes the repetitions before next card is flipped over.

Boot Camp
Deck of Cards
For Time
Spades = Goblet squats
Diamonds = Sit-ups
Clubs = Kettlebell swings
Hearts = Reverse lunge
Aces = 200 meter run

Strength
Bench press: 3-3-3-3-3-3-3
*Work up to a Heavy 3 rep in 7 sets

WOD
Partner complete as many rounds in 20 minutes
12/10 cal Assault Bike
7 burpee box get-overs, 30/24 inch box
*You Go I Go

Note: Record rounds/reps to log